Workout Of the Day
ROOKIE / ALL LEVELS
A.
4 Rounds for time:
400m Run
50 Air Squats
INTERMEDIATE
A.
Thruster
2-2-2-1-1-1
Rest 3 min
B.
21-15-9
Toes to Bar
Wall Ball 20/14lb
ADVANCED
“Teams of War” 2
A.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.
(Teams of 4, only 2 athletes sharing as needed)
B.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.
(Teams of 4, other 2 athletes sharing as needed)
C.
3RM Thruster
(Teams of 4, 12min cap time – total men vs total women – if uneven will be total men average+women average)
D.
4 Rounds for time of:
20 Air Squats
15 Push-ups, Hand-release
10 Ring Dips
5 Squat Cleans, 70/45kg
(Teams of 4, only one athlete per movement for whole workout)