Workout of the Day

Snatch Balance 2-2-2-2-2 reps

Split Jerk 2-2-2-2-2 reps


Complete as many rounds as possible in 3 minutes of:

3 power cleans 135/95

5 box jumps 24"

7 handstand push ups


10 2-minute rounds of:

40 double unders

Max rep thrusters 115/85

*There is no rest between rounds. Post total thruster reps.


Classic, Doug face.

3 rounds for time of:

30 kettlebell swings 53/35

30 walking lunges 53/35

30 ball slams 40/30


21-15-9 reps for time of:

Ring dips

Hang snatch 95/65


4 rounds for reps (amrap) of:

Wall ball shots 20/14

Box jumps 24"

Dumbbell snatch 50/30


Calorie Row

In this workout you will complete one minute of work at each of the five stations. The clock will not stop between exercises, therefore transition quickly and immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. After each five minute round you will take a one minute rest before repeating.


Back Squat 4-4-4-4-4 reps



For time:

30 clean and jerks 135/95


Complete as much as possible in 12:00 of:

5 deficit push ups

5 med ball cleans 20/14

6 deficit push ups

6 med ball cleans 20/14

7 deficit push ups

7 med ball cleans 20/14

8 deficit push ups

8 med ball cleans 20/14

9 deficit push ups

9 med ball cleans 20/14

10 deficit push ups

10 med ball cleans 20/14

Etc., adding one push up and one med ball clean each round.

Every 3:00 complete:

300 meter row

10 hang power snatch 95/65

*Rest remainder and repeat for 5 total rounds