Running/Rowing work Every 3 minutes for 18 minutes:  150 meter sprint Workout of the Day"Jump and Swing" With a partner, alternate full rounds of the following: AMRAP in 7 minutes:5 box jump overs (36/30)10 KB swings (55/35) -Rest 2 minutes. AMRAP in 7 minutes:5 box jumps (36/30)10 Russian KB swings (70/55) ...

Running work: 6 sets: 10 rebounding broad jumps 100 meter sprint -Walk back to the starting line between sets.   Workout of the Day: "Game Day" In teams of two, alternate rounds, until 20 rounds are completed (10 each) for time of:   12 Russian KB swings (55/35) 9 burpees...

Running Work: 6 x 200 meters, 45 seconds rest between efforts -Compare to 5/16/19, 2/5/19, 3/30/18, 1/11/17, 11/10/16 and 7/10/15 Workout of the Day: "It Won't Be Soon Before Long" AMRAP in 15 minutes:10 bench press (male - BW, female 2/3 BW) 20 toes to bar 30 hip extensions ...

Running work  EMOM x 5:  100 meter sprint-Compare to 9/19/19 Gymnastics conditioning: EMOM x 8: Odd minute:  12 hand release push-ups + max reps ring dips Even minute:  Rest ...

Running work:  Three rounds:  Run 400 meters, rest 1 minute, run 200 meters, rest 30 seconds, run 100 meters. Rest 2 minutes between rounds.    -Compare to 9/26/18 and 3/28/17   Workout of the Day: "Stairway to Heaven" Four rounds for time of: 200 meter run 12 burpees 1 rope climb -Compare to 3/27/17...

Running work:  10 rounds, each for time:  5-10-15 yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).  Rest as needed between sprints.  -Compare to 5/4/18   Cash out:  3 rounds: 500 meter row 15 GHD sit-ups Rest 1:00 between rounds. ...

Workout of the Day:  "Big Talk" AMRAP in 12 minutes: 50 ft KB farmers walk (55/35) 10/7 calorie Assault bike 10 box jump overs (24/20) 10 shuttle sprints (25 ft each) -Compare to 9/24/18   Running work:  EMOM x 11:  100 meter sprint...

Running work:  EMOM x 9:  100 meter sprint   Cash out:  3 rounds, not for time: 15 hollow rocks 18 empty barbell good mornings 21 GHD sit-ups 24 hip extensions...

Strength:  Overhead lifts With a running clock, establish heavy singles at each of the three lifts below: Minutes 0:00 - 5:00 - 1 rep strict press Minutes 5:00 - 13:00 - 1 rep push jerk Minutes 13:00 - 21:00 - 1 rep split jerk -Compare to 9/6/18   Running work:  EMOM x 7:  100 meter sprint ...

Running work:  EMOM x 5:  100 meter sprint Cash out:   5 rounds, not for time of: Lunge 20 feet in as few steps as possible. After each round, perform 5 seconds of L-sit and 10 double unders for each step taken. For example, if it takes 6 lunge steps, L-sit...