Workout of the Day
Push Press
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95-lb.
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Workout of the Day
“Rowing Fran”
21-15-9 reps for time of:
Row (calories)
Thruster, 95/65-lb.

Warm up with 10 pulls at 25s/m at each damper setting, and compare pull force to drag factor.  After recovering from the workout, do the same again and compare data.

Workout of the Day
Make up any workout from Monday through Thursday that you have not yet completed. Record your results to the day that workout was originally posted.

Workout of the Day
Complete as many rounds as possible in 10 minutes of:
Hang squat snatch
Burpees over the barbell

Alternate between the movements every minute on the minute. Score is the total number of reps of both movements combined at the end of the 10 minutes.

Level 4: 115#/ 75#
Level 3: 95#/ 65#
Level 2: 75#/ 55#
Level 1: 55#/ 35#

Workout of the Day
Row 10km