Workout of the Day

Saturday, Sept. 9

Row 5k 

And/Or

21-15-9
Deadlifts (95/65 lb.)
Hang Power Cleans (95/65 lb.)
Front-Rack Lunges (95/65 lb.)

*200-meter Run every time you drop the bar or when you switch partners

 

Friday, Sept. 8

20-min AMRAP of:
200-meter Farmers Carry (35/20 lb.)
2-min. Plank Hold
100-meter Farmers Carry (35/20 lb.)
1-min. Hang Hold
50-meter Farmers Carry (35/20 lb.)
30-sec L-Sit

Monday, Sept. 4

Happy Labor Day!

3 rounds of:
• Wall-ball shots, 20-lb. ball, 10-ft. target (Reps)
• Sumo deadlift high pulls, 75 lb. (Reps)
• Box Jumps, 20-in. box (Reps)
• Push presses, 75 lb. (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a 5-minute round from which a 1-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.