Workout of the Day

4 rounds for time of:

400m run
12 reps bench press @ 2/3 bodyweight
12 strict pull-ups

Workout of the Day
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Workout of the Day 

“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

then

As many reps as possible in 2 minutes of:

Abmat situps

Full Rx: As listed above for men/ 105# for women
Level 4: 105#/75#
Level 3: 75#/55#
Level 2: 55#/35#
Level 1: 45#/30#

Workout of the Day
Complete as many rounds and reps as possible in 15 minutes of:
15 medicine ball thrusters (20#/14)
15 walking lunge steps with medicine ball held overhead
15 handstand pushups
15 walking lunge steps with medicine ball held overhead

then
For time:
Row 1492 meters

Workout of the Day
5k Run

Workout of the Day
“Row & Tow Extreme”
For time:

20 calorie or 300m row (whichever is reached first)
100m weighted sled pull
20 strict burpees
15 calorie or 225m row (whichever is reached first)
100m weighted sled pull (with added weight)
15 supine burpees
10 calorie or 175m row (whichever is reached first)
100m weighted sled pull (with added weight)
10 burpee box jumps, 20″/16″
Level 4, Male: begin with 80# on the sled and increase by 35#, 25#, and 25# respectively on each trip after the first.
Level 3, Male; Level 4 Female: begin with 70# on the sled and increase in 25# increments for all subsequent trips.
Level 2, Male; Level 3 Female: begin with 60# on the sled and increase with 25#, 25#, then 15# respectively per trip.
Level 1, Male; Level 2 Female: begin with 50# on the sled and increase 25#, 15#, and 15# respectively each trip.
Level 1, Female: begin with 40# on the sled and increase in 15# increments for all subsequent trips.