Workout of the Day

In teams of 3, complete 4 rounds each of:

  • Run 400m, Row 500m, or Assault Bike 25/20 Cals
  • 15 Goblet Squats (53/35)
  • 20 Shoulder to Overhead (75/55)

-All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

-The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it off the ground, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.

-PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 5 burpees before resuming their tasks.

Comp Squad Training 

A. Accumulate the following:

  • 100m HS Walk
  • 2 minutes of Hanging (mixed)

B. 3 Sets

  • Alt Pistol x 8-10
  • KB Front Rack & OH Carry x 100ft per

C. Every 2 minutes, for 20 minutes (10 Sets):

  • Hang Power Clean + Front Squat + Split Jerk

– Hold the receiving position in the split for 2 to 3 seconds before recovering.


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