Workout of the Day 5 rounds, 3 minutes each for max reps of: 1 minute overhead squats with a PVC pipe 1 minute Russian kettlebell swings, 20-25% bodyweight 1 minute burpees Rest 1 minute between rounds

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Workout of the Day 5 efforts, each for time of: 500 Meter Row Rest as needed between efforts. Log fastest time, place all others in “modifications” area or notes

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Workout of the Day 4 rounds for time of: 400m run 12 reps bench press @ 2/3 bodyweight 12 strict pull-ups

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Workout of the Day Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme

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Workout of the Day  “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps then As many reps as possible in 2 minutes of: Abmat situps…

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Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 15 medicine ball thrusters (20#/14) 15 walking lunge steps with medicine ball held overhead 15 handstand pushups 15 walking lunge steps with medicine ball…

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Workout of the Day 5k Run

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Workout of the Day “Row & Tow Extreme” For time: 20 calorie or 300m row (whichever is reached first) 100m weighted sled pull 20 strict burpees 15 calorie or 225m row (whichever is reached first) 100m weighted sled pull (with…

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Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 15 medicine ball thrusters (20#/14) 15 walking lunge steps with medicine ball held overhead 15 handstand pushups 15 walking lunge steps with medicine ball…

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Workout of the Day Clean & Jerk 15-12- and 9 reps *Touch and go at floor only. Even a pause for re-grip off the floor is a foul. No dumping. Use the same load for each set to validate that load…

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