Workout of the Day

For Time
Thrusters (45/33)
Box Jumps
Run 400 after each round

This is going to be a challenge to keep moving. Don’t expect the early thruster rounds to be unbroken. Set your pace early and stay with it. Full range of motion: squat to parallel and full extension at the top.

Ask yourself the following: “Self, when I need to put this empty barbell back on the ground, will I drop it like a savage so that it clangs loudly and breaks the bearings inside or will I maintain control like a civilized person and put it down gently?”


Box Jump | Run | Thruster

Boot Camp

Circuit 3x :45/:30
Ring Rows
Battle Rope
KB Swing
Gob Squat


10 DB Push Press
20 Sit Ups
30 DU or 50 Singles


Dumbbell Push Press | Kettlebell Swing | Push Press | Ring Row | Row | Sit-up