201125

Workout of the Day For Wednesday, November 25th, 2020:

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

*Complete a set of Back Squat every 2 minutes for 9 rounds.

10-9-8-7-6-5-4-3-2-1:
• Cal Row/Bike/Ski
• Handstand Push-Ups

Sweat Sessions Workout:
12 Min AMRAP:
Wallballs*
*Every Drop Perform
15 Plate G2OH

12 Min AMRAP:
200m Run
20 DB Box Step-Up
20 Abmat Sit-Ups

201124

Workout of the Day For Tuesday, November 24th, 2020:

Push Press
(Week 3)
5 x 3 @ 80% 1RM*
*+5-10 lb. Heavier than last week

5 x 3 Min AMRAP*:
20/15 Cal Bike/Row/Ski
10 Burpee Box Jump Over
Max Dubz, With remaining Time

*1 Min Rest between Rounds

“After Party”
4 Rounds:
15 DB Lunge 70/50-lb
15 DB Bench Press 50/30-lb

Sweat Sessions Workout:

5 x 4 Min AMRAP:
15/12 Cal Bike/Row/Ski
12 DB Push Press
9 Burpee Box Jump Over
Max Box Jump With Remaining Time
*2 Min Rest Between Rounds

201123

Workout of the Day For Monday, November 23rd, 2020:

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

5 Rounds:
400m Run
12 Deadlift 155/105-lb
9 Hang Power Clean
6 Push Jerk

Sweat Sessions Workout:

15 Min AMRAP:
12/10 Cal Bike/Row/Ski
10 Strict Pull-Up
10 Push-Up

15 Min AMRAP::
200m Run
12 DB Deadlift
9 DB Hang Power Clean
6 DB S2OH

201122

Workout of the Day For Sunday, November 22nd, 2020:

5 Rounds*
1 Min Each Station:
• Cal row/Bike/Ski
• Plate G2OH
• Burpee to Plate
• Double KB Sumo Deadlift
• Hollow Rock
*2 Min Rest Between Rounds

201121

Workout of the Day For 8am, Saturday, November 21st, 2020:

Clean EMOM:
Week 2

Every 90 Seconds:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*90 sec. rest between sets.

Workout of the Day For 9am, Saturday, November 21st, 2020:

22 Min AMRAP:
400m Run
40 KB Swing 53/35-lb
40 Bench press 95/65-lb
4 Rope Climb

—Rest 5 Min, then:

8 Min AMRAP:
Max Bicep Curl 45/35-lb*
*Every Break Perform 12 Strict Press

201120

Workout of the Day For Friday, November 20th, 2020:

Holleyman
30 Rounds (35 Min Cap):
5 WallBall
3 HSPU
1 Power Clean 225/155-lb

Sweat Sessions Workout:
10 Rounds (25 Min Cap):
10 WallBall
10 Push-Up
10 KB Swing
10 Arch Rock

201119

Workout of the Day For Thursday, November 19th, 2020:

Push Press:
(Week 2)
5 x 3 @ 80% 1RM

15 Min AMRAP:
1 Mile Run Buy In
—Then
AMRAP in Remaining Time:
1 Bar Muscle-Up*
35 Dubz
2 Bar Muscle-Up
35 Dubz
3 Bar Muscle-Up
35 Dubz

*Sub Bar Muscle-Up for:
• 2 for 1: Strict Pull-Up
• 3 for 1: Kipping pull-Up, or Ring Row

Sweat Sessions Workout:

30 Min EMOM, alt:
• 200m Run
• DB Bent Over Row
• Burpee
• DB Lunge
• Hollow Rock
• Rest

201118

Workout of the Day For Wednesday, November 18th, 2020:

5/3/1, Week 1:
3 Rounds of Back Squat:
65% x 5
70% x 5
75% x 5+

Complete a set of Back Squat every 2 minutes for 9 rounds.

10 Min EMOM, alt:
• Cal Bike/Row/Ski
• Sandbag Clean

Sweat Sessions Workout:

20 Min AMRAP:
15/12 Cal Bike/Row/Ski
15 DB Thruster
15 Pull-Up, or Ring Row
1 Min Plank

201117

Workout of the Day For Tuesday, November 17th, 2020:

20 Min AMRAP:
20 DB Hang Clean 50/35-lb
20/15 Cal Row/Bike/Ski
20 KB Swing 53/35-lb
20 Dips, or Push-Ups
20 Weighted AbMat Sit-Up

Midline Stability:
4 Rounds*:
8 Hollow Rocks
8 V-Up
8 Tuck-Ups
8 Sec. Hollow Hold
* Rest 1 Min Between Rounds

Sweat Sessions Workout:
25 Min AMRAP:
5-10-15-20-25…
DB Hang Clean
Cal Row/Bike/Ski
KB Swing
Dips, or Push-Ups
AbMat Sit-Up

201116

Workout of the Day For Monday, November 16th, 2020:

10 Min, Build to a Heavy C&J

4 Min AMRAP:
200m Run
15 C2B
200m Run
Max C2B

4 Min AMRAP:
200m Run
15 C&J 155/105-lb
200m Run
Max C&J 155/105-lb

4 Min AMRAP:
200m Run
15 WallBalls
200m Run
Max WallBalls

4 Min AMRAP:
200m Run
15 Toes-2-Bar
200m Run
Max Toes-2-Bar

*1 Min Rest Between Rounds

Sweat Sessions Workout:
4 Min AMRAP:
200m Run
15 Pull-Up, or Ring Row
200m Run
Max Pull-Up, or Ring Row

4 Min AMRAP:
200m Run
15 DB C&J
200m Run
Max DB C&J

4 Min AMRAP:
200m Run
15 WallBalls
200m Run
Max WallBalls

4 Min AMRAP:
200m Run
15 Toes-2-Bar
200m Run
Max Toes-2-Bar

*1 Min Rest Between Rounds