Workout of the Day

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Wall Ball Shot | Sumo Deadlift High Pull | Box Jump | Push Press | Row

Boot Camp

In 6 min: Run 800
Tabata: your choice of plank
In 5 min: Run 600
Tabata alt pushup/pull up
In 3 min: Run 400
Tabata superman/hollow rock
In 2 min: Run 200
Tabata air squat.


Air Squat | Hollow Rock | Pull-up (Kipping) | Push Up | Run