210109

Workout of the Day For 8am, Saturday, January 9th, 2020:

1 & 1/4 Pause Front Squat
1-1-1

Clean EMOM
Week 2

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

Workout of the Day For 9am, Saturday, January 9th, 2020:

2 Rounds:
500m Row
400m Run
30 KB Swing 52/35-lb
20 C2B
10 Clean & Jerk 155/105-lb

—Rest 5 Min, then:

80 Abmat Sit-Ups
60 Hollow Rock
40 Arch Rock
20 Side-Plank Reach Through
10 V-Up

210108

Workout of the Day For Friday, January 8th, 2020:

Backsquat:
3-3-3 Build Each Set

For Time (20 Min Cap):
50 Hang Power Snatch 75/55-lb
15 Burpee Box Jump Over
50 Overhead Squat
15 Burpee Box Jump Over
50 Bent Over Row
15 Burpee Box Jump Over
50 Thruster
15 Burpee Box Jump Over

Sweat Sessions Workout:

For Time (25 Min Cap):
50 Plate G2OH
15 Burpee Box Broad Jump
50 KB Goblet Squat
15 Burpee Box Broad Jump
50 DB Bent Over Row
15 Burpee Box Broad Jump
50 DB Thruster
15 Burpee Box Broad Jump

210107

Workout of the Day For Thursday, January 7th, 2020:

20 Min AMRAP:
3 Power Clean*
10 DB Reverse Lunge
30 Dubz
10 DB Snatch

*Begin at 50% 1RM, add 5% each round

3 Rounds:
100m Farmer Carry
1 Min Weighted Plank

Sweat Sessions Workout:
20 Min AMRAP*:
10-20-30-40-50…
KB Swing
DB Reverse Lunge
Box Jump
DB Snatch
*1 Min Plank After Each Round

210106

Workout of the Day For Wednesday, January 6th, 2020:

Split Jerk:
3 x 3 @ 70% 1RM

8 Rounds, 30 sec. On / 30 sec. Rest, alt:
• Cal Bike/Ski/Row
• Chest-2-Bar
• Dips

Sweat Sessions Workout

8 Rounds, 30 sec. On / 30 sec. Rest, alt:
• Cal Bike/Ski/Row
• Strict Pull-Up
• Push-Up, or Dips
• Hollow Rock

210105

Workout of the Day For Tuesday, January 5th, 2020:

3 x 3 Min AMRAP:
400m Run
Max Burpee

—Rest 3 Min, then:

3 x 3 Min AMRAP:
400m Run
Max Toes-2-Bar

—Rest 3 Min, then:

3 x 3 Min AMRAP:
400m Run
Max WallBall

“After Party”
3 Rounds:
12 Side-Plank Reach Through left
12 Side-Plank Reach Through Right
12 Dragonfly
1 Min Plank

Sweat Sessions Workout:
3 x 3 Min AMRAP:
200m Run
15 Air Squat
Max DB Strict Press

—Rest 3 Min, then:

3 x 3 Min AMRAP:
200m Run
15 Air Squat
Max Toes-2-Bar, or V-Up

—Rest 3 Min, then:

3 x 3 Min AMRAP:
200m Run
15 Air Squat
Max WallBall

210104

Workout of the Day For Monday, January 4th, 2020:

Front Squat:
Week 4
4 x 4 @ 75% 1RM
*5-10 lb. heavier than last week.

For Time:
1500m Row
10 Bench Press 185/135-lb, or 70% 1RM
30 AbMat Sit-Up
1000m row
10 Bench Press
30 AbMat Sit-Up
500m Row
10 Bench Press
30 AbMat Sit-Up

Sweat Sessions Workout:

10-9-8-7-6-5-4-3-2-1:
Plate G2OH
1-2-3-4-5-6-7-8-9-10:
Burpee to Plate

—Rest 5 Min, then:

10-9-8-7-6-5-4-3-2-1:
Cal Bike/Row/Ski
2-4-6-8-10-12-14-16-18-20:
AbMat Sit-Up

210103

Workout of the Day For, Sunday, January 3rd, 2020:

10 Rounds (32 min Cap):
10 DB Snatch
10 Push-Up, or Dips
10 Strict Pull-Up
10 Straight Hanging Leg Raise
10 DB Push Press
10 Hollow Rock
10 Arch Rock

210102

Workout of the Day For 8am, Saturday, January 2nd, 2020:

1 & 1/4 Pause Front Squat:
3 x 3

Clean EMOM
Week 1

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

Workout of the Day For 8am, Saturday, January 2nd, 2020:

00-10, E2MOM:
20 Front Rack Lunge +
12/9 Cal Bike/Row/Ski

12-22, E2MOM:
12 S2OH
12/9 Cal Bike/Row/Ski

24-34, E2MOM:
5 Snatch +
12/9 Cal Bike/Row/Ski

M: 95-lb
W: 65-lb

210101

Workout of the Day For Friday, January 1st, 2020:

Choose how you want to start off the new year with “Lumberjack 20” or “Murph”

Lumberjack 20

20 Deadlifts @ 60% 1RM
Run 400m
20 KB swings 72/53-lb
Run 400m
20 Overhead Squats 115/80-lb
Run 400m
20 Burpees
Run 400m
20 C2B
Run 400m
20 Box jumps 24/20′
Run 400m
20 DB Squat Cleans 50/35-lb
Run 400m

“Murph”

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

*Wear a 20/14 lb. Vest

201231

Workout of the Day For Thursday, December 31st, 2020:

Complete in any order:
150 Dubz
100 Wallballs
50 Clean & Jerk 135/95-lb

Sweat Sessions Workout:

Complete in any order:
150 Dubz
100 Wallballs
50 DB Clean & Jerk