Category Archive

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

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

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

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

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

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

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

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

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

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