Workout of the Day

11 minutes to complete
3 Rounds
10 DB Front Rack Lunges (40/25)
4 Man Makers


87 Burpees


Burpee | Dumbbell Front Rack Lunge | Man Maker

3 Rounds
Run 800
50 Sit Ups

Trying to give you guys a little rest on the shoulders. Plus, we haven’t run long in a while and it should be a decent day. Have fun!

Want to upscale the workout? Med Ball Sit Ups!


Run | Sit-up

Barbell Bettys

Choose your last lift of 2018!

5 rounds of 3 reps (5×3)

Choices include:
Deadlift (regular or sumo)
Squat (back, front, or overhead)
Press (strict, push, or bench)


Bench Press | Deadlift

For Time:

30 Box Jumps (20 in)
30 Kettlebell Swings (25 lb)
30 Lunges
30 Knee Raises
30 DB Push Press (35 lb)
30 Wall Balls (14 lb)
30 Sit Ups

Time cap is 20 minutes, so the clock will save you on this one!


Box Jump | Burpee | GHD Back Extension | Jump Rope (Double Unders) | Kettlebell Swing | Knees-to-Elbows | Pull-up (Jumping) | Push Press | Walking Lunge | Wall Ball Shot