Workout of the Day

3 Rounds
Run 800
12 Power Snatch (95/65)
15 OTB Burpees

Long, steady state workout today.

Do your best to hold a strong pace on the run without slowly “jogging” it too much. This is not your rest break.

On the Snatch, pick a weight that you can touch and go for 4-5 reps at a time, at least in the first round. Not so heavy that they should be singles. Having said that, always pause long enough to set up correctly.

Hang on for the burpees and try to stop as little as possible. Step over if you need to.


Burpee | Power Snatch | Run

Boot Camp

3 rounds, 2:00 at each Station
A. Row 500/400, Max Push Ups
B. 1:00 Speed Step Practice, 1:00 DB Thrusters (35/25)
C. 1:00 Med Ball Situps, 15 Mountain Climbers, Rest
D. 1:00 Wall Sit, 1:00 Air Squats
Rest 1:00 before starting next round


Air Squat | L-Sit | Push Up | Row | Sit-up | Thruster