201014

Workout of the Day For Wednesday, October 14th, 2020:

Deficit Deadlift
(Week 2/2)
3-3-3-3-3

3 Rounds:
75 Dubs
10 Sandbag Clean 150/100-lb

“After Party”
4 Rounds:
12 Barbell Hip Thrust
12 Side-Plank Reach Through / Side

Sweat Sessions Workout:
25 Min AMRAP:
3 Rounds:
• 12 DB Deadlift
• 9 DB Hang Clean
• 3 DB Push Jerk
12 Burpee
12 Side-Plank Reach Through / Side

201013

Workout of the Day For Tuesday, October 13th, 2020:

5/3/1, Week 3,
3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press every 2 minutes for 9 rounds.

5 Rounds (20 Min Cap):
12/9 Cal Bike/Row/Ski
12 HSPU
12 Single ARM DB Devil Press
12 Toes-2-Bar

Sweat Sessions Workout:
Station 1:
1000m Row For Time

Station 2:
10 Min EMOM, alt:
• DB Box Step-Up
• Single ARM Devil Press

Station 3:
10 Min EMOM, alt:
• 200m Run
• Strict Hanging Leg Raise

201012

Workout of the Day For Monday, October 12th, 2020:

8 Min EMOM*:
Hang Clean +
Front Squat +
Split Jerk

*Start at 50% Max C&J, Build Every Other Set.

For Time (18 Min Cap):
400m Run
21 Squat Clean 95/65-lb
12 Bar Facing Burpee
400m Run
15 Squat Clean 95/65-lb
12 Bar Facing Burpee
400m Run
9 Squat Clean 95/65-lb
12 Bar Facing Burpee

Sweat Sessions Workout
“Cindy”
20 Min AMRAP:
5 Pull-Up
10 Push-Up
15 Squat

201011

Workout of the Day For Sunday, October 11th, 2020:

15 Min AMRAP:
20 Ring Row, or Strict Pull-Up
20 DB Box Step-Up
20 High to Low Plank
20 DB Snatch

Rest 4 Min, then:

15 Min AMRAP:
200m Farmer Carry
20 Box Jump
20 V-Up
1 Minute Plank

201010

Workout of the Day For 8am, Saturday, October 10th, 2020:
Hang Power Snatch EMOM*
Week 2

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, October 10th, 2020:
25 Min AMRAP:
400m run
30 Hang Power-Clean 115/80-lb
20 Toes-2-Bar
10 Burpee-Pull-Up
400m Run
30 S2OH 115/80-lb
20 Toes-2-Bar
10 Burpee-Pull-Up

201009

Workout of the Day For Friday, October 9th, 2020:

Deficit Deadlift
3-3-3-3-3
*Build Each Set

For Time:
800m Run
75 Wallball (30/20) or 100 Wallball (20/14)
800m Run

Sweat Sessions Workout:
10 Min AMRAP:
3-6-9-12-15…
WallBall
Box Jump

10 Min AMRAP:
3-6-9-12-15…
Plate G2OH
Strict Hanging Leg Raise

201009

Workout of the Day For Thursday, October 8th, 2020:

4 x 5 Min AMRAP:
22 Hollow Rock
18 DB Reverse Lunge
14 KB Swing
10 Ring Dip
Max Calorie Row/Bike/Ski in Remaining Time

*2 Min Rest Between Rounds

“After Party”
4 Rounds:
8 DB Curl
8 Arnold Press
8 DB Bent Over Row
30 Sec. Plank

Sweat Sessions Workout:
4 x 6 Min AMRAP:
200m Run
20 Russian KB Swing
20 AbMat Sit-Up
20 Alt. DB Snatch
Max Calorie Row/Bike/Ski in Remaining Time

*2 Min Rest Between Rounds

201007

Workout of the Day For Wednesday, October 7th, 2020:

Overhead Squat
12 Min to Build to a Heavy Single

10 Min AMRAP:
100 Dubz
10 Bar Muscle-Up
10 OHS 115/80-lb

Sweat Sessions Workout:
25 Min EMOM:
• Cal Row/Bike/Ski
• DB Front Squat
• Strict Pull-Up, or Ring Row
• Dips, or Push-Ups
• Single Leg Alt. V-Up

201006

Workout of the Day For Tuesday, October 6th, 2020:

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

Complete a set of Strict Press every 2 minutes for 9 rounds.

5 Rounds (20 Min Cap):
400m Run
12 Burpee Box Jump Over 24/20

Sweat Sessions Workout:
14 Min AMRAP:
• 8 DB Bicep Curl
• 8 DB Strict Press
• 8 DB Bent Over Row
• 30 Sec. Side-Plank Reach Through / Side

14 Min AMRAP:
200m Run
14 Burpee to Plate

201005

Workout of the Day For Monday, October 5th, 2020:

For Time (25 Min Cap):
1 Clean & jerk, 155#/105#
1 Round of “Cindy”
2 Clean & jerk, 155#/105#
1 Round of “Cindy”
3 Clean & jerk, 155#/105#
1 Round of “Cindy”
…..
10 Clean & jerk, 155#/105#
1 Round of “Cindy”

Sweat Sessions Workout:
5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Cal Bike/Row/Ski
• DB Push Press
• Abmat Sit-Up

5 Rounds 30 Sec. On/30 Sec. Off, alt.:
• Strict Pull-Up, or Ring Row
• Plate G2OH
• DB Reverse Lunge