201004

Workout of the Day For Sunday, October 4th, 2020:

10 Min EMOM, alt:
WallBall
DB Hang Snatch

10 Min EMOM, alt:
DB Box Step-Up
Hollow Body Rock

10 Min EMOM, alt:
Cal Row/Bike/Ski
DB Plank Pull-Through

201003

Workout of the Day For 8am, Saturday, October 3rd, 2020:

Hang Power Snatch EMOM*
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, October 3rd, 2020:

21-15-9:
Cal Bike/Ski/Row
*5 Sandbag Clean

Rest 5 Min, then:

3 Rounds:
60 Dubz
21 KB Swing
12 Pull-Up

Rest 5 Min, then:

21-15-9:
Cal Bike/Ski/Row
Double DB Clean & Jerk

201002

Workout of the Day For Friday, October 2nd, 2020:

3, 6, 9 Min AMRAP*:
20 WallBall
20 S2OH 95/65-lb
20 Box Jump 24/20″
20 Hang Power Clean 95/65-lb
20 Toes-2-bar
20 Hang Power Snatch 95/65-lb

*3 Min Rest Between Rounds

Sweat Sessions Workout:
3, 6, 9 Min AMRAP*:
20 WallBall
20 DB Push Press
20 Box Jump 24/20″
20 DB Power Clean
20 Toes-2-bar
20 Alt DB Snatch

*3 Min Rest Between Rounds

201001

Workout of the Day For Thursday, October 1st, 2020:

20 Min EMOM, at:
• Cal Row/Bike/Ski
• Burpee

*Pick a number that is difficult to sustain for all 10 rounds. Use the first round to get a baseline for how you feel. RX reps is 15/12 Cal Row/Bike Ski & 15 Burpee.

“After Party”
Barbaell Hip Thrust 3 x 12

Sweat Sessions Workout:
14 Min EMOM, alt:
• Cal Row/Bike/Ski
• Burpee

14 Min EMOM, alt:
• DB Snatch
• Pull-Up, or Ring Row

200929

Workout of the Day For Tuesday, September 29th, 2020:

5/3/1 Week 1:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

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

3 Rounds:
800m run
35 KB Swing
50 AbMat Sit-Up

Sweat Sessions Workout:
5 Rounds, 30 Sec. On/30 Off, alt:
• DB Strict Press
• Reverse Lunge
• Banded Hip Thrust

20 Min AMRAP:
400m run
21 KB Swing
35 AbMat Sit-Up

200930

Workout of the Day For Wednesday, September 30th, 2020:

10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 lb.
1-2-3-4-5-6-7-8-9-10
Dips

10-9-8-7-6-5-4-3-2-1:
Strict Pull-Up
1-2-3-4-5-6-7-8-9-10
GHD Sit-Up, or V-Up

Sweat Sessions Workout:
15 Min EMOM, alt:
• KB Deadlift
• Dips
• Side-Plank Reach Through

15 Min EMOM, alt:
•DB Bent Over Row
•DB Lateral Lunge
•V-Up

200928

Workout of the Day For Monday, September 28th, 2020:
15-12-9:
Hang Power Snatch 115/80
Chest-to-bar Pull-ups

6 Rounds for time of:
6 Power Cleans, 155/105
6 Handstand Push-ups

21-15-9:
Front Squat 115/80-lb
Toes-2-bar

*Rest 5 minutes between workouts

Sweat Sessions Workout:
10 Min AMRAP:
20 DB Snatch
10 Pull-Up
20 x 4-count Flutter Kicks

10 Min AMRAP:
20 WallBall
20 Cal Bike/Ski/Row
20 Russian Plate Twist

200927

Workout of the Day For Sunday, September 27th, 2020:

9 Min EMOM, alt:
• Cal Row/Bike/Ski
• Plate G2OH
• Dead Bug Rocks

9 Min EMOM, alt:
• DB Curl
• DB Strict Press
• DB Bent Over Row

9 Min EMOM, alt:
• 200m Run
• Push-Up
• V-Up

200926

Workout of the Day For 8am, Saturday, September 26th, 2020:

Clean EMOM*
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets.

Workout of the Day For 9am, Saturday, September 26th, 2020:
7 Rounds:
5 Sandbag Clean
35 Dubz

Rest 5 Min, then:

20-18-16-14-12-10-8-6-4-2:
DB Reverse Lunge
*5 Ring Dips After Each Set

Rest 5 Min, then:

100 Weighted AbMat Sit-Up

200925

Workout of the Day For Friday, September 25th, 2020:

Nasty Nancy
5 Rounds:
400m Run
15 OHS @ 60% 1RM
15 Bar Facing Burpee

Sweat Sessions Workout:
25 Min AMRAP:
200m run
15 DB Front Squat
15 Burpee