Workout of the Day

February 8, 2023

5 Rounds for Time
50 Calorie Row
5 Clean and Jerks*
40 Calorie Row
4 Clean and Jerks
30 Calorie Row
3 Clean and Jerks
20 Calorie Row
2 Clean and Jerks
10 Calorie Row
1 Clean and Jerk

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February 3, 2023

40 minute EMOM
Min 1: 12-15 Calorie Row
Min 2: 3 Squat Cleans @75%
Min 3: 10-12 Calorie Air Bike
Min 4: 5 Sandbag Cleans @150-100

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January 30, 2023

50 WB (10ft everyone, 20lbs/14lbs)
150 Double Unders
50 Toes to Rings
150 Double Unders
50 Hang KB Snatch
(alternate as needed) @53lbs/35lbs

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January 30, 2023

Time Cap: 16 minutes
20 TTB
15 Box Jump
10 Squat Snatches @** weight

Building weight each set:
set 1: 65% of 1RM
Set 2: 75%
Set 3: 85%
Set 4: 90%

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