Workout of the Day

Saturday, March 24

Tyler

Lift as Much Load as Possible
3:00 Deadlifts (you choose)
2:00 Rest
3:00 Pull-ups
2:00 Rest
3:00 25-ft. Shuttle Sprints
2:00 Rest
3:00 Back Squats (you choose)
2:00 Rest
3:00 Ball Throw Sit-ups (you choose)
2:00 Rest
3:00 Burpees

Friday, March 23

Alessi

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
etc.

Men use 100 lb.
Women use 65 lb.

Friday, March 16

Kit during 18.4

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Thursday, March 15

Rocky

24-min. AMRAP of:
1 Strict Pull-up
2 Dumbbell Front-Rack Lunges (35/25 lb.)
2 Burpees
*Double the reps each round.
*Start with a 600-m Run and Run 600 m every 6 minutes.