201009

Workout of the Day For Friday, October 9th, 2020:

Deficit Deadlift
3-3-3-3-3
*Build Each Set

For Time:
800m Run
75 Wallball (30/20) or 100 Wallball (20/14)
800m Run

Sweat Sessions Workout:
10 Min AMRAP:
3-6-9-12-15…
WallBall
Box Jump

10 Min AMRAP:
3-6-9-12-15…
Plate G2OH
Strict Hanging Leg Raise

201009

Workout of the Day For Thursday, October 8th, 2020:

4 x 5 Min AMRAP:
22 Hollow Rock
18 DB Reverse Lunge
14 KB Swing
10 Ring Dip
Max Calorie Row/Bike/Ski in Remaining Time

*2 Min Rest Between Rounds

“After Party”
4 Rounds:
8 DB Curl
8 Arnold Press
8 DB Bent Over Row
30 Sec. Plank

Sweat Sessions Workout:
4 x 6 Min AMRAP:
200m Run
20 Russian KB Swing
20 AbMat Sit-Up
20 Alt. DB Snatch
Max Calorie Row/Bike/Ski in Remaining Time

*2 Min Rest Between Rounds

201007

Workout of the Day For Wednesday, October 7th, 2020:

Overhead Squat
12 Min to Build to a Heavy Single

10 Min AMRAP:
100 Dubz
10 Bar Muscle-Up
10 OHS 115/80-lb

Sweat Sessions Workout:
25 Min EMOM:
• Cal Row/Bike/Ski
• DB Front Squat
• Strict Pull-Up, or Ring Row
• Dips, or Push-Ups
• Single Leg Alt. V-Up

201006

Workout of the Day For Tuesday, October 6th, 2020:

5/3/1, Week 2
3 Rounds of Strict Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Strict Press every 2 minutes for 9 rounds.

5 Rounds (20 Min Cap):
400m Run
12 Burpee Box Jump Over 24/20

Sweat Sessions Workout:
14 Min AMRAP:
• 8 DB Bicep Curl
• 8 DB Strict Press
• 8 DB Bent Over Row
• 30 Sec. Side-Plank Reach Through / Side

14 Min AMRAP:
200m Run
14 Burpee to Plate

201005

Workout of the Day For Monday, October 5th, 2020:

For Time (25 Min Cap):
1 Clean & jerk, 155#/105#
1 Round of “Cindy”
2 Clean & jerk, 155#/105#
1 Round of “Cindy”
3 Clean & jerk, 155#/105#
1 Round of “Cindy”
…..
10 Clean & jerk, 155#/105#
1 Round of “Cindy”

Sweat Sessions Workout:
5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Cal Bike/Row/Ski
• DB Push Press
• Abmat Sit-Up

5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Strict Pull-Up, or Ring Row
• Plate G2OH
• DB Reverse Lunge

201004

Workout of the Day For Sunday, October 4th, 2020:

10 Min EMOM, alt:
WallBall
DB Hang Snatch

10 Min EMOM, alt:
DB Box Step-Up
Hollow Body Rock

10 Min EMOM, alt:
Cal Row/Bike/Ski
DB Plank Pull-Through

201003

Workout of the Day For 8am, Saturday, October 3rd, 2020:

Hang Power Snatch 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, October 3rd, 2020:

21-15-9:
Cal Bike/Ski/Row
*5 Sandbag Clean

Rest 5 Min, then:

3 Rounds:
60 Dubz
21 KB Swing
12 Pull-Up

Rest 5 Min, then:

21-15-9:
Cal Bike/Ski/Row
Double DB Clean & Jerk

201002

Workout of the Day For Friday, October 2nd, 2020:

3, 6, 9 Min AMRAP*:
20 WallBall
20 S2OH 95/65-lb
20 Box Jump 24/20″
20 Hang Power Clean 95/65-lb
20 Toes-2-bar
20 Hang Power Snatch 95/65-lb

*3 Min Rest Between Rounds

Sweat Sessions Workout:
3, 6, 9 Min AMRAP*:
20 WallBall
20 DB Push Press
20 Box Jump 24/20″
20 DB Power Clean
20 Toes-2-bar
20 Alt DB Snatch

*3 Min Rest Between Rounds

201001

Workout of the Day For Thursday, October 1st, 2020:

20 Min EMOM, at:
• Cal Row/Bike/Ski
• Burpee

*Pick a number that is difficult to sustain for all 10 rounds. Use the first round to get a baseline for how you feel. RX reps is 15/12 Cal Row/Bike Ski & 15 Burpee.

“After Party”
Barbaell Hip Thrust 3 x 12

Sweat Sessions Workout:
14 Min EMOM, alt:
• Cal Row/Bike/Ski
• Burpee

14 Min EMOM, alt:
• DB Snatch
• Pull-Up, or Ring Row

200929

Workout of the Day For Tuesday, September 29th, 2020:

5/3/1 Week 1:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 9 rounds.

3 Rounds:
800m run
35 KB Swing
50 AbMat Sit-Up

Sweat Sessions Workout:
5 Rounds, 30 Sec. On/30 Off, alt:
• DB Strict Press
• Reverse Lunge
• Banded Hip Thrust

20 Min AMRAP:
400m run
21 KB Swing
35 AbMat Sit-Up