Workout of the Day

For Time
25 Burpees or 50 Wall Ball


15 Heavy Thrusters* (125/85)
30 Double Unders
12 Heavy Thrusters
30 Double Unders
9 Heavy Thrusters
30 Double Unders


25 Burpees or 50 Wall Ball

*Please define “heavy”. OK, heavier than your Fran weight. Rx for Fran is 95/65. If you’ve never done Fran at Rx weight, 95/65 is probably heavy to you. Pick a weight that you can do all the reps, but don’t feel like they have to be unbroken. In fact, they probably shouldn’t be. Think about breaking up the round of 15 into 2 or 3 sets and the next two rounds into 2 sets.


Burpee | Jump Rope (Double Unders) | Thruster | Wall Ball Shot

Boot Camp

Circuit :45/15 x 3
Ring Rows
Step Ups
Wall Sit
DB Thrusters
Sit Ups
1 min break between rounds

odd) 15 Air Squats
even) 5-10 Push Ups
9 Burpees

15 Wall Ball
20 KB Swings


Air Squat | Burpee | Kettlebell Swing | L-Sit | Ring Row | Row | Thruster