Category Workout of the Day

“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups

5×5 Wt’d Pull-Ups   6 Rounds ( 8 Min cap) 10 Deadlift 5 HSPU   60 Side steps each leg

6 Minute AMRAP x 3 with 2 minute rest between 6 Ring Rows 12 OH Alt Lunges 24 DU’s   GHD’s 4×5

15 Minute AMRAP 150 DU’s 15 T2B 15OHS

10 Minute Snatch Work 10 Minute AMRAP 6 Deadlift 16 Goblet Step-Ups 32 DU’s 3/1 60 T2B

3 Minute AMRAPx4 2 Minute Rest between 3 Muscle Ups 4 Power Cleans 5 Front Squats 6 Sit Ups Plank Work

Deadlift 4×3 (same weight) Skill: Kettlebell Clean For time (15 minute cap): 10 Shuttle Runs 4 Rounds: 10 Kettlebell Clean and Jerk (Right arm) 10 Kettlebell Clean and Jerk (Left arm) 20 Box Jumps 10 Shuttle Runs (after 4 rounds…

0-4 Minutes Two Rounds: 10 Front Rack Lunges 10 Pull-ups 4-8 Minutes Two Rounds: 50 Double Unders 20 Wall Balls 8-12 Minutes: Two Rounds: 8 Power Cleans 10 Toes to Bar Athlete must complete the two rounds within the time…

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/45 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/45 pounds (Reps) Row (Calories) In this workout you move from each of five…

Shoulder Press 3×5 (same weight) 4 Min AMRAP x 3 (1 minute rest between each): 20 Double Unders 20 Mountain Climbers 4 Shuttle Runs 4×5 GHD