Workouts of the Day

“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (53/35)
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

A) Every 3 minutes, for 18 minutes (6 sets): Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B) Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Ring Dips or Stationary Box Dips

Every 6 minutes, for 5 sets (30 min) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

*Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

A) Back Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90-95%
Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B) For time:
50/35 Cal Assault/Echo or 65/45 Cal Schwinn/Row
50 Thrusters (75/55 lbs)
50 Toes to Bar