Workout

“Nancy”

5 rounds for time of:
400m run
15 overhead squats (95/65 lb)

Rest day or make-up day

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Bring your own bike to the gym - do the bike ride on a real bike. The more varied terrain you can include, the better!

Workout

Every 2 minutes until the required reps cannot be completed in the given time:

200m run
5 burpees*

*Add 2 burpees each round

Workout

For time:

1,000m row
Rest 3 minutes
750m row
Rest 3 minutes
500m row
Rest 3 minute
250m row

Rest day or make-up day

Workout

Each set for load:

Overhead squat
5-5-5

Front squat
3-3-3

Back squat
1-1-1

Workout

Hero workout of your choice.

See gym whiteboard for suggestions or peruse all of them here.

Workout

Filthy Fifty

For time:
50 box jumps (24/20 in)
50 jumping pull-ups
50 kettlebell swings (16/12 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (45/35 lb)
50 back extensions
50 wall-ball shots (20/14 lb)
50 burpees
50 double-unders

Rest day or make-up day