Workout of the Day
For Time
Run 800
30 MB Cleans
Run 600
30 HR Push Ups
Run 400
30 Pull Ups
Movements:
Medicine Ball Clean | Pull-up (Kipping) | Push Up | Run
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Boot Camp
DURDY THURDYS: AMRAP 20 with Partner
Run 200 together, then divvy up:
30 Air Squats
30 Wall Balls
30 Jumping Pull-Ups
30 DB Box Step Ups (2×50 lb/2×35 lb)
30 Kettlebell Swings (35/26 lb)
Run 200 together (remember: slowest partner sets the pace, do not leave your partner behind.)
30 Walking Lunges (1 is 1)
30 Knees to Elbows
30 DB Floor Bench Presses
30 Situps
30 DB Thrusters
30 Burpees
—Rest 5 min—-
60 Ring Rows w/ Partner
1 works, 1 holds 45lb weight overhead.
Movements:
Air Squat | Bench Press | Burpee | Kettlebell Swing | Knees-to-Elbows | Pull-up (Kipping) | Ring Row | Row | Run | Sit-up | Thruster | Walking Lunge | Wall Ball Shot
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