Workout of the Day

“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
1 effort each for max duration of:

Bottom of overhead squat hold @ 50%, 33%, then 25% of bodyweight respectively

Workout of the Day
“Fran”
21-15-9 reps, for time:
Thrusters (95#/65#)
Pull-ups

Workout of the Day
“Run-Row”
For time:
Row 800m
Run 800m
Row 600m
Run 600m
Row 400m
Run 400m
Row 200m
Run 200m

Workout of the Day
Front Squat
7-7-7-7-7 reps

Workout of the Day
Pullup & Double Squat Ladder

Every minute, on the minute perform twice as many squats as pullups required by the minute: On the first minute, perform one pullup and two squats; on the second minute, perform two pullups and four squats; on the third minute, perform three pullups and six squats. Continue this pattern of work until no longer able to meet the number of reps required by the minute you are on. Score is the last successfully completed minute plus any reps performed into the failed minute.

Workout of the Day

Partial & Lightweight “Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bench press, 75% bodyweight
Deadlift, bodyweight