201227

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

6 Min EMOM, alt:
• Cal Bike/Row/Ski
• DB Snatch

18 Min EMOM, alt:
• Cal Bike/Row/Ski
• KB Swing
• Box Jump

6 Min EMOM, alt:
• Hollow Rock
• Banded Glute Bridge
• Arch Rock
• Side-Plank Reach Through, Left
• Side-Plank Reach Through, Right
• V-Up

201226

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

7 Min EMOM:
Snatch Balance + 2 OHS

Snatch EMOM
Week 3

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

*60 sec. rest between sets.

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

Min 00-07:
21-15-9:
Cal Row/Bike/Ski
*20 DB Lunge After Each Set 50/35-lb

Min 10-25:
10 Rounds:
2 Muscle-Up (or 5 C2B)
3 Clean & Jerk*
*Start at 60% 1RM, add Weight Each Round

Min 28-35:
21-15-9:
WallBall 30/20-lb
*15 Cal row-Bike-Ski After Each Set

201224

Workout of the Day For Thursday, December 24th, 2020:

12 Days of Christmas

1 Thruster 115/80
2 Hang Power Cleans 115/80
3 Deadlifts 115/80
4 Burpees
5 TTB
6 Box Jumps
7 Pushups, or Dips
8 DB Reverse Lunge
9 V-Up
10 Double DB Swing
11 Wallballs
12 Cal Bike/Ski/Row

Do 1, then 2-1, then 3-2-1, finish with 12-11-10…1

201223

Workout of the Day For Wednesday, December 23rd, 2020:

24 Min EMOM, alt:
• Cal Row/Bike/Ski
• Dubz
• 3 Power Clean*
• Rest

*Start at 60% 1RM, Build Each Round

Sweat Sessions Workout:

Every 4 Min for 5 Rounds:
• 16 Plate G2OH
• 12 T2B
• 8 Burpee to Plate
• Max Cal Row/Bike/Ski in remaining time

*2 Min Rest Between Rounds

201222

Workout of the Day For Tuesday, December 22nd, 2020:

Bench Press:
(Week 1)*

7 @ 70%
5 @ 80%
3 @ 90%
7 @ 72.5%
5 @ 82.5%
3 @ 92.5%

14 Min AMRAP:
7 C2B
14 Push-Ups, or Dips
7 Burpee Box Jump Over
14 AbMat Sit-Up

Sweat Sessions Workout:

7 Min AMRAP:
7 Push-Up
7 Box Jump
7 Abmat Sit-Up

7 Min AMRAP:
7 Pull-Up, or Ring Row
14 DB Lunge

7 Min AMRAP:
10/7 Cal Row/Bike/Ski*
7 Burpee

201221

Workout of the Day For Monday, December 21st, 2020:

Front Squat
Week 2
3 x 5 @ 75% 1RM
*5-10 lb. heavier than last week.

8 Min AMRAP:
3-6-9-12-15-18…
Toes-2-Bar
1-2-3-4-5-6…
Devil Press 50/35-lb

Sweat Sessions Workout:

“Fight Gone Bad”

EMOM for 3 Rounds:
• WallBall
• KB Swing
• Box Jump
• DB Push Press
• Cal Row/Bike/Ski
• Rest

201220

Workout of the Day For Sunday, December 20th, 2020:

30 Min AMRAP*:
10-20-30-40…
Pull-Up
WallBall
Push-Up, or Dips
KB Swing
Toes-2-Bar
DB Push Press
V-Up

*Begin with a 400m Run, and complete a 400m run after each round.

201219

Workout of the Day For 8am, Saturday, December 19th, 2020:

7 Min EMOM:
Snatch Balance + 2 OHS

Snatch EMOM
Week 2

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

*60 sec. rest between sets.

Workout of the Day For 9am, Saturday, December 19th, 2020:

Every 4 Min for 5 Rounds:
500/450m row
1 Round of “DT”

1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Each round is a sprint of 500m row + 1 round of D.T. Rest the remainder of the 4 Minutes. Repeat for 5 Rounds.

201218

Workout of the Day For Friday, December 18th, 2020:

Front Squat:
5 x 3 @ 75%

For Time:
400m Run
12 Thruster 115/80-lb
35 Dubz
12 Thruster 115/80-lb
35 Dubz
12 Thruster 115/80-lb
400m Run

Sweat Sessions Workout:
27-21-15-9:
DB Thruster
Cal Bike/Row/Ski

For Quality:
5 Sets:
Max Strict Pull-Up
30 Sec. Weighted Plank

201217

Workout of the Day For Thursday, December 17th, 2020:

5 Rounds (15 Min Cap):
3 Muscle-Up
3 Clean & Jerk 185/135-lb

—Rest 5 Min, then:

For Time:
100/70 Calories Bike/Ski/Row
*Start with & E2MOM Perform 10 Hollow Rock + 10 Arch Rock

“After Party”
3 Rounds:
Max Set Strict Pull-Up
1 Min Plank

Sweat Sessions Workout:

12 Min EMOM, alt:
•Cal Bike/Row/Ski
• Single DB Hang Clean & Jerk (Heavy)
• Side-Plank Reach Through

12 Min EMOM, alt:
• Cal Bike/Row/Ski
• Strict Pull-Up
• Arch Rock