WORKOUT OF THE DAY

WEDNESDAY 5/2/18

Two sets for max reps/calories of: 3 Minutes of Assault Bike Rest 60 seconds 3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps) Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds

TUESDAY, 5/1/18

Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) 200 Meter Run Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10...

SUNDAY, 4/29/18

Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead 35-54: 24/20″; 50/35 lbs 55+: 24/20″, step-ups okay; 35/20 lbs You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast...

SATURDAY, 4/28/18

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A starts with 50...

WEDNESDAY, 4/25/18

Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets.

TUESDAY, 4/24/18

Complete as many rounds and reps as possible in 12 minutes of: 20/15 Calories of Assault Bike 20-Meters of Walking Lunges OR Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders

MONDAY, 4/23/18

Three rounds for time of: 400 Meter Run 30 Kettlebell Swings OR “Helen” [RFT] - 3 Rounds For Time of: -  400 Meter Run -  21 Kettlebell swings  @ 53 lbs / 35 lbs ( M / W ) -  12 Pull-ups

SUNDAY, 4/22/18

Two rounds for time: 10 Kettlebell Deadlifts (70/55) 20 Ring Dips/bar/bench 30 Wall Ball Shots (20/14 lbs to 10′ target)

SATURDAY, 4/21/18

In teams of two, alternating each movement, complete ten rounds for time of: 500/400 Meter Row 10 Goblet Squats 10 Burpee Box Step-Overs (20″/18″) (Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows;...

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