- September 05, 2026
Workout of the Day
AMRAP in 20 minutes
50 wall ball shots
400m run
30 power cleans
Choose a wall ball weight and height that you are comfortable with and be smart about the way you approach the 50 reps in each round. If needed decrease the total number from 50 down to 30 or 40. You’ll also want a weight on the barbell that you are familiar with so that you can get through the 30 in quick singles or small sets.
standard: 95/65 lb., 16/12 lb. to 9′
rx: 135/95 lb., 20/14 lb. to 10’/9′
sport: 155/105 lb. to 10’/9′SWEAT
5 rounds of 90s on 30s off
50′ walking lunge steps + max bike calories
then
5 rounds of 90s on 30s off
25 sit ups + max row calories
then
5 rounds of 90s on 30s off
20 ring rows + max burpees