Workout of the Day

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

This is our final Benchmark Series workout for April, and thus wraps up round one for 2019. Starting in May, we will repeat the three Benchmarks from January: Clean & Jerk 1RM, Ciny, 1 Mile Run.

But for now, focus on trying to maintain a fast pace on the runs. Rx weight is not super-heavy, but will be challenging to do 15 reps unbroken. Pick a scaled weight accordingly. Your first set should be unbroken at least. After that, do the best you can.


Overhead Squat | Run

Boot Camp

5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Run 200


odd) 7 Burpees
even) 10 Box Jumps


100 MB Sit Ups


Air Squat | Box Jump | Burpee | Pull-up (Kipping) | Run