200312 – Thursday

Workout of the Day

For time:

Dumbbell Lunge, 50/35 lbs, 15 m

Run, 800 m

15 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

20 Box Jumps, 24/20 in

25 Dumbbell Push Press, 50/35 lbs

50 Knees-to-elbows

25 Dumbbell Push Press, 50/35 lbs

20 Box Jumps, 24/20 in

15 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Run, 800 m

Dumbbell Lunge, 50/35 lbs, 15 m

If no dumbbells are available then use a barbell, 115/75 lbs.

200116 – Thursday

Workout of the Day

As many meters as possible in 7 mins of:

Dumbbell Lunge, 50/35 lbs

*Hold dumbbells at the hang, not in the front rack.

If no dumbbells are available use a barbell in the front rack, 95/65 lbs.

191218 – Wednesday

Workout of the Day

For time:

50 Double Unders

35 GHD Sit-ups

30 Burpees-to-Target, 6 in

25 Box Jumps, 24/20 in

20 Dumbbell Push Press, 50/35 lbs

Dumbbell Lunge, 50/35 lbs, 15 m

50 Double Unders

Dumbbell Lunge, 50/35 lbs, 15 m

50 Double Unders

Dumbbell Lunge, 50/35 lbs, 15 m

20 Dumbbell Push Press, 50/35 lbs

25 Box Jumps, 24/20 in

30 Burpees-to-Target, 6 in

35 GHD Sit-ups

50 Double Unders

If no dumbbells are available use a barbell, 95/65 lbs.