200930

Workout of the Day For Wednesday, September 30th, 2020:

10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 lb.
1-2-3-4-5-6-7-8-9-10
Dips

10-9-8-7-6-5-4-3-2-1:
Strict Pull-Up
1-2-3-4-5-6-7-8-9-10
GHD Sit-Up, or V-Up

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

15 Min EMOM, alt:
•DB Bent Over Row
•DB Lateral Lunge
•V-Up

200928

Workout of the Day For Monday, September 28th, 2020:
15-12-9:
Hang Power Snatch 115/80
Chest-to-bar Pull-ups

6 Rounds for time of:
6 Power Cleans, 155/105
6 Handstand Push-ups

21-15-9:
Front Squat 115/80-lb
Toes-2-bar

*Rest 5 minutes between workouts

Sweat Sessions Workout:
10 Min AMRAP:
20 DB Snatch
10 Pull-Up
20 x 4-count Flutter Kicks

10 Min AMRAP:
20 WallBall
20 Cal Bike/Ski/Row
20 Russian Plate Twist

200927

Workout of the Day For Sunday, September 27th, 2020:

9 Min EMOM, alt:
• Cal Row/Bike/Ski
• Plate G2OH
• Dead Bug Rocks

9 Min EMOM, alt:
• DB Curl
• DB Strict Press
• DB Bent Over Row

9 Min EMOM, alt:
• 200m Run
• Push-Up
• V-Up

200926

Workout of the Day For 8am, Saturday, September 26th, 2020:

Clean EMOM*
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets.

Workout of the Day For 9am, Saturday, September 26th, 2020:
7 Rounds:
5 Sandbag Clean
35 Dubz

Rest 5 Min, then:

20-18-16-14-12-10-8-6-4-2:
DB Reverse Lunge
*5 Ring Dips After Each Set

Rest 5 Min, then:

100 Weighted AbMat Sit-Up

200925

Workout of the Day For Friday, September 25th, 2020:

Nasty Nancy
5 Rounds:
400m Run
15 OHS @ 60% 1RM
15 Bar Facing Burpee

Sweat Sessions Workout:
25 Min AMRAP:
200m run
15 DB Front Squat
15 Burpee

200924

Workout of the Day For Thursday, September 24th, 2020:

Skill:
Handstand Hold

For Time:
30 WallBall
30 Deadlift 135/95-lb
30 Hang Power Clean
30 S2OH
30 Toes-2-Bar
30 Clean & Jerk

Sweat Sessions Workout:
30 Min AMRAP:
30 Plank Shoulder-Taps
30 WallBall
30 KB Deadlift
30 Plate G2OH
30 Toes-2-Bar
30 DB Curl & Press

200923

Workout of the Day For Wednesday, September 23rd, 2020:

Front Squat:
5-3-2-1-1-1

For Time:
1000m Row

“After Party”
10 Min EMOM, alt:
• Pull-Up
• Dips

Sweat Sessions Workout:
32 Min EMOM, alt:
• Pull-Up
• Dips
• Cal Bike/Row/Ski
• DB Front Squat

200922

Workout of the Day For Tuesday, September 22nd, 2020:

“Awful Annie”
For time (20 Min Cap):
50-40-30-20-10
Double-under
Abmat Sit-up, Hollow Rocks, or GHD sit-up
5-4-3-2-1
Clean @ 75% 1RM

Sweat Sessions Workout:
15 Min AMRAP:
200m Run
15 KB Swing
20 AbMat Sit-Up

15 Min AMRAP:
200m Run
15 Plate C&J
20 Hollow Rock

200921

Workout of the Day For Monday, September 21st, 2020:

Friendly Fran:
3 Rounds:
21 Thruster
21 C2B

“After Party”
3 Rounds:
200m Run
100m Farmer Carry
20 Bulgarian Split Lunge
10 Banded Hip Thrust

Sweat Sessions Workout:
12 Min AMRAP:
3-6-9-12-15-18…
DB Thruster
Ring Row
Box Jump

12 Min AMRAP:
200m Run
20 DB Lunge
10 Banded Hip Thrust

200920

Workout of the Day For Sunday, September 20th, 2020:

15 Min EMOM, alt:
• WallBall
• Dubz
• “See The Light” Sit-Up

15 Min EMOM, alt:
• 200m Run
• SandBag Clean
• Pull-Up