210411

Workout of the Day for Sunday, April 11th, 2021:

Complete Each Station With a Partner For Max Reps

8 Min EMOM, alt:
Partner A: 200m run
Partner B: Max WallBalls

8 Min EMOM, alt:
Partner A: 200m run
Partner B: Max Push-Up

8 Min EMOM, alt:
Partner A: 200m run
Partner B: Max DB Lungsters*

*1 Lungster = right reverse lunge + left reverse lunge + thruster

210410

Workout of the Day for 8am, Saturday, April 10th, 2021:
3 Sets:
3 Muscle Clean
3 High Hang Clean
3 Front Squat

Power Clean
Week 1

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, April 10th, 2021:

Min 00-15:
“Helen”
400m Run
21 KB Swing 53/35-lb
12 Pull-Up

Min 18-26:
4 Rounds:
15/12 Cal Bike/Row/Ski
12 Burpees

Min 28-40:
400m Farmer Carry 53/35-lb
*Every Break, Run 400m

210409

Workout of the Day for Friday, April 9th, 2021:

Backsquat:
(Week 7)
Build to a Heavy 2RM

5 rounds (13 Min cap):
10 WallBall 30/20
20 Hollow Rock
100 ft. Sandbag Bear Hug Walk

Sweat Sessions Workout:

8 Rounds, 30 sec On 30 sec Off, alt:
• Dubz
• Dumbbell snatch
• Push-Up
• Box Jump

210408

Workout of the Day for Thursday, April 8th, 2021:

Push Press:
15 Min, Build to Heavy Single

2 Rounds (20 Min cap):
800m Run
30 Pull-Up
30 Push-Up
30 Side-Plank Reach Through

Rest 3 Min, then:

Accumulate 3 Min Weighted Plank

Sweat Sessions Workout:

For Time (25 min cap):
400M Row, or 800m Bike
40 DB Push Press
40 Burpee
400M Farmer Carry

200M Row, or 400m Bike
20 DB Push Press
20 Burpee
200M Farmer Carry

100M Row, or 200m Bike
10 DB Push Press
10 Burpee
100M Farmer Carry

210407

Workout of the Day for Wednesday, April 7th, 2021:

12 Min EMOM, alt:
• DB Hang Power Clean & Jerk
• Burpee Over the DB
• Handstand Hold, Wall Facing

3 Rounds:
500m Row, or 400m Ski, or 1k Bike
21 Toes-2-Bar
10 Clean & Jerk 185/130-lb, or 65% 1RM

Sweat Sessions Workout:

Every 2 Minutes for 5 Rounds:
Run 200m
AMRAP Wallballs With Remaining Time

Every 2 Minutes for 5 Rounds:
20 Russian KB Swing
AMRAP Plate Ground-2-Overhead

210406

Workout of the Day for Tuesday, April 6th, 2021:

For Time:

100 Dubz
400m Run
30 Thrusters 95/65-lb
20 Overhead Squats 95/65-lb
10 Rope Climbs or Muscle-Ups, or 20 C2B

Rest 5min

10 Rope Climbs or Muscle-Ups, or 20 C2B
20 Overhead Squats
30 Thrusters
400M Run
100 Dubz

Sweat Sessions Workout:

14 minute AMRAP:
15/12 Cal Row or bike
15 MedBall Squat Clean
15 Hollow Rocks

14 minute AMRAP:
5 Strict Hanging leg Raise
15 DB Push Press
30 Walking Lunge

210405

Workout of the Day for Monday, April 5th, 2021:

Backsquat:
(Week 7)
Build to a Heavy 3RM

18 Min AMRAP For Quality:
18/13 Cal Bike/Row/Ski
7 Pull-Up
7 Strict HSPU
7 Bent Over Row 155/105-lb
7 DB Bench Press
18 GHD Sit-Up, or V-Up, or Strict Hanging Leg Raise

*Wear a Weight 20/14-lb

Sweat Sessions Workout:

30 min EMOM, alt:
• 200m Run
• Pull-Up
• Push-Up
• DB Bent Over Row
• V-Up, or Strict Hanging leg Raise

210404

Workout of the Day for Sunday, April 4th, 2021:

27-21-15-9:
WallBall
KB Swing
Box Jump Over
DB Push Press
Cal Row/Bike/Ski
*200m Run after Each Round

210403

Workout of the Day for 8am, Saturday, April 3rd, 2021:

3 Sets:
3 Muscle Clean
3 High Hang Power Clean
3 Front Squat

Power Clean
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, April 3rd, 2021:

For Time (27 Min Cap):
400M Run
25 Front Squat 135/95-lb
400M Run
35 Push Jerk 135/95-lb
400M Run
45 Strict Pull-Ups
400M Run
55 Dips
400M Run
65 Weighted Abmat Sit-Ups

210402

Workout of the Day for Friday, April 2nd, 2021:

Every 75 seconds, 6 rounds, complete the following:
– 2 Power Snatches

Starting @ 60% and finishing @ 85% of 1RM PS

6 Rounds:
30 Dubz
20 Push Ups
3 Power Snatches @ 65% 1RM

Sweat Sessions Workout:

Every 4 Min for 6 Rounds:
20.15 Cal Bike/Row/Ski
20 Push-Up
20 KB Swing
Max Pull-Up in Remaining Time
*1 Min Rest Between Rounds