Workout of the Day

Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
strength

bench press

3×10

3×6

2×3

Pins and Needles”
7 Rounds:
7 Strict Chest to Bar Pull-ups
7 Overhead Squats (135/95)
7 Power Cleans (135/95)
Overhead Squat Complex
3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

15-12-9 reps for time of:
Squat Clean Thruster, 135/95
L-sit Pull-up

5 Rounds for time of:
50 Doube-unders
10m Handstand Walk

21-15-9 reps for time of:
Calories, Bike
Hang Power Snatch, 75/55

Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (225/155)

push press

4×6

4×3

Part Time”
3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50’s/35’s)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50’s/35’s)
18 Calorie Bike

Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar

Air Fryer”
3 Rounds:
20 Alternating Pistols
10 Power Cleans (165/115)
20 Box Jump Overs (24″/20″)
10 Push Jerks (165/115)
Back Squat Waves
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

3 Rounds for time of:
15 Power Cleans115/80
45 Double-unders
15 Push Jerks 115/80
45 Double-unders

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
15 Front Squats, 155/105

Airplane Mode”
2 Rounds:
2,000 Meter Bike
1,000 Meter Row
50 Wallballs 20/14

Strength

push press

4 x6