200919

Workout of the Day For 8am, Saturday, September 19th, 2020:

E2MOM Front Squat
(Week 2)
3 x 3 @ 65%

Clean EMOM*
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets.

Workout of the Day For 9am, Saturday, September 19th, 2020:
“Loredo”

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

200918

Workout of the Day For Friday, September 18th, 2020:

5 Rounds:
1 Power Clean
2 Hang Squat Clean
1 Push Jerk

@Start at 55% 1RM, Build Each Round

“Damn Diane”

3 rounds:
15 deadlifts 315/205, or 60% 1RM
15 strict deficit handstand push-ups 3.5/2″

Sweat Sessions Workout:
28 Min EMOM, alt:
• KB Deadlift
• Cal Row/Bike/Ski
• DB Push Press
• Hollow Rock

200917

Workout of the Day For Thursday, September 17th, 2020:
5 x 4 Min AMRAP:
200m Run
20 Box Jump 24/20″
20 Russian KB Swing 70/53-lb
Max Burpees With Remaining Time

*2 Min Rest Between Rounds

200916

Workout of the Day For Wednesday, September 16th, 2020:

10 Min EMOM, alt:
• Strict Pull-Up
• Dips

For Time:
1000m Row
30 Hang Power Snatch 115/80-lb
30 C2B

“After Party”
5 Rounds:
5 DB Curl & press
10 Bulgarian split squat
10 DB Bent over row
20 Hollow rocks

Sweat Sessions Workout:
3, 6, 9 Min AMRAP:
20/15. Cal Bike/Row/Ski
20 DB Snatch
20 Pull-Up, or Ring Row
20 KB Deadlift
20 DB Box Step-Up

*3 Min Rest Between Rounds

200915

Workout of the Day For Tuesday, September 15th, 2020:

Push Press
Week 3
3 x 3 @ 80%, Add 5-10 lb. from last week

9-15-21-27:
WallBall
Toes-2-Bar

After Party:
2 Rounds:
200m Farmer Carry
20 Box Jump 30/24″

Sweat Sessions Workout:
20 Min AMRAP:
20 WallBall
20 Toes-2-Bar
20 DB Push Press
20 Single Leg V-Up
20 Box Jump
20 AbMat Sit-Up

200914

Workout of the Day For Monday, September 14th, 2020:

Pause Front Squat:
(Week 2)
5 x 3 @ 70% 1RM
*2-sec. pause in the bottom

3 Rounds:
100 Dubz
10 Clean & Jerk 155/105-lb

“After Party”
100 Hollow Rock
60 Single Leg V-Up
40 Banded Hip Thrust

Sweat Sessions Workout:
12 Min AMRAP:
5 Pull-Ups, or Ring Row
10 Dips, Or Push-Ups
15 KB Swing

12 Min AMRAP:
5 Cal Row/Bike/Ski
10 Plate Clean & Jerk
15 Air Squats

200913

Workout of the Day For 8am, Saturday, September 12th, 2020:
8 Min EMOM, alt:
Dubz
DB Lunge

8 Min EMOM, alt:
DB Thruster
Side Plank Reach Through

8 Min AMRAP:
DB Snatch
Hollow, or Dead Bug Rocks

200912

Workout of the Day For 8am, Saturday, September 12th, 2020:
E2MOM Front Squat
(Week 1)
3 x 3 @ 65%

Clean EMOM*
Week 1

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets.

Workout of the Day For 9am, Saturday, September 12th, 2020:
21-18-15-12-9-6-3:
WallBall
Dips
Box Jump
Pull-Up
Cal Bike/Row/Ski
Single Leg V-Up

200911

Workout of the Day For Friday, September 11th, 2020:

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Sweat Sessions Workout:
12 Min EMOM, alt:
• KB Deadlift
• WallBall
• Side-Plank Reach Through

12 Min EMOM, alt:
• KB Swing
• Burpee
• Box Jump

200910

Workout of the Day For Thursday, September 10th, 2020:
4 Rounds:
1000m Row
20 HSPU
3 Rope Climb

Sweat Sessions Workout:
20 Min AMRAP:
400m row
20 Arnold Press
40 Hollow Rocks
20 DB Bent Over Row