Workout of the Day:

Three rounds for time of:
60 seconds Hanging Tuck
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
Supermans 30 reps

For the Hanging Tuck, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Workout of the Day:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Workout of the Day:

Back Squat 5-5-5-5-5

Make sure you get a really good warm up.

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Workout of the Day:

“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Workout of the Day:

Four rounds for time of:
Run 400 meters
50 Squats

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Workout of the Day:

For Time:
185/115 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

Workout of the Day:

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Workout of the Day:

Advanced

For time:
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Intermidiate

For time:
115/75 pound Thruster, 21 reps
Strict Pull Ups 20 reps
115/75 pound Thruster, 15 reps
Strict Pull Ups 15 reps
115/75 pound Thruster, 9 reps
Strict Pull Ups 10 reps

Workout of the Day:

Clean and Jerk 1-1-1-1-1-1-1 reps

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Workout of the Day:

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing (70 pounds for guys 53 pounds for girls), 30 reps
30 Pull-ups

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