Workout of the Day

Saturday, Sept. 2

Sam’s first muscle-up! 

With a partner:

7-min. AMRAP of:
Hang Power Cleans (95/65 lb.) – Dumbbell Farmers Hold (65/45 lb.)

5-min. AMRAP of:
Leg Throws – 10 Push Presses (95/65 lb.)

3-min. AMRAP of:
Pull-Up – Waiter Hold (95/65 lb.)

1-min. AMRAP of:
Push-Ups – 1 Burpee

Monday, Aug. 28

Venessa and Rocky

4 Rounds for time:
100-m Run
1:00 Front Squats (185/125 lb.)
3:00 Rest
200-m Run
1:00 Front Squats
3:00 Rest
300-m Run
1:00 Front Squats
3:00 Rest
400-m Run
1:00 Front Squats

Saturday, Aug. 26

With a partner,

45-min. AMRAP of:

200 Sit-ups
150 Air Squats
100 Wall Balls
50 Burpees
1 Partner Carry (200 m/Reps)

700 Reps Per Round

*Resting partner is running 200m/reps and switch when you get back. Don’t Sand bag run. More runs more reps.