Category Archive

Sweat Sessions Workout for Sunday, May 5th, 2019:
2 Rounds Each*:
3 Min AMRAP:
200m Run
Max Reps DB Box Step-Up

3 Min AMRAP:
200m Run
Max Reps DB Reverse Lunge

3 Min AMRAP:
200m Run
Max Reps Devil Press

3 Min AMRAP:
200m Run
Max Reps Hollow Rock, or “Dead Bug”

*1 Min Rest Between AMRAPS & 4 Min Rest Between Rounds.

Workout of the Day for 8am, Saturday, May 4th, 2019:
Jerk Balance
5-5-5-5

Power Clean & Jerk
Week 1
Every 90 Seconds:

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

*90 Sec. rest Between sets

Workout of the Day for 9am, Saturday, May 4th, 2019:
8 Min AMRAP (In Teams of 2)*:
32 Deadlift 225/155-lb
32 HSPU

8 Min AMRAP (In Teams of 2)*:
32/26 Calorie Bike/Row/Ski
48 Toes-2-Bar

8 Min AMRAP (In Teams of 2)*:
200m Run
30 Chest-2-Bar
40 DB Shoulder-2-Overhead

*4 Min Rest Between Rounds

Dynamic Group Warm-Up
Frog Stretch
Bent Leg Hamstring Pulses
Hip Flexor Stretch
Plate Squat Ankle Mobility

---

2 Rounds:
5 Tall Muscle Clean
5 Front Squat
20 Up n Outs
5 Good Morning
5 Push Jerk

---

1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Friday, May 3rd, 2019:
With a 25:00 min clock:
20 Burpee box jump over
25 Power clean 135/95
30 Front squat 135/95
25 Power clean 135/95
20 Burpee box jump over

With remaining time: Build to 1 RM Clean

Sweat Sessions Workout for Friday, May 3rd, 2019:
Mobility:
10 PVC Passthrough
Thoracic (Foam Roller + KB)
10 PVC Passthrough
Banded Overhead Distraction (2 min/side)
10 PVC Passthrough

Skill: Kipping

21-15-9 (7 min cap):
DB Thruster
Pull-Up

15 min AMRAP (For Quality):
400M Run
30 Weighted Abmat Sit-Up
20 Cal Bike, or Row
10 Burpee Box Jump Over

Dynamic Group Warm-Up
Eccentric Calve Raise
Pec Stretch

---

2 Rounds:
7 Scap Pull-Up
7 Scap Push-up
7 PVC Passthrough

Workout of the Day for Thursday, May 2nd, 2019:
5 Rounds*:
400m Run
30 Push-Up
20 V-Up
10 Strict Pull-Up

*90 Sec. Rest Between Rounds

Dynamic Group Warm-Up
Group Hip Opener
Foundation Sequence

---

5 Rounds, Every 30 Sec, alt:
• Dubz
• DB Deadlift
• Cal Bike/Ski/Row

---

Skill: Partner Assisted Bar Muscle-Up, or Bar Muscle-Up Progressions

Workout of the Day for Wednesday, May 1st, 2019:
4 Rounds (25 Min Cap):
100 Dubz
20 Single Arm DB OHS
10 Bar Muscle-Up*
20 DB Deadlift

*Progression:
• 1-1 Strict Banded MU
• 2-1 Strict Pull-Up + Dips
• 3-1 Kipping Pull-Up + Dips

Sweat Sessions Workout for Wednesday, May 1st, 2019:
Mobility:
Hip Flexor Stretch
15 PVC Passthrough
Lacrosse Ball Scap Smash (2 min/side)
15 PVC Passthrough

Skill: Clean & Jerk

4 Rounds (20 min cap):
15 Burpee
30 KB Reverse Lunge
15 DB Hang Clean & Jerk

Dynamic Group Warm-Up

---

500m Row
10 Strict Press 45/35-lb
5 Toes-2-Bar

Workout of the Day for Tuesday, April 30th, 2019:
Strict Press:
(Week 3)
5 x 5 @ 75% 1RM, OR 5-10 lb. Heavier

3 Rounds (22 min cap):
1000m Row/Ski, 2k Bike, or 800m Run
25 Toes-2-Bar
5 Shoulder-2-Overhead 185/130-lb, or 70% 1RM

Dynamic Group Warm-Up:
3 Primary SMR
Frog Stretch Sequence
Cat/Cow

---

5 rounds (7 min cap):
15 Air Squats
10 Push-Up
5 Strict Pull Ups or kipping pull ups

---

1 Round: Side-Butt
Plate Ankle Stretch

Workout of the Day for Monday, April 29th, 2019:
Backsquat
(Week 3)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week

5 Rounds (10 min cap):
9 Deadlift 135/95-lb
5 Squat Clean
3 Thruster

Sweat Sessions Workout for Monday, April 29th, 2019:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Devil Press

3 Rounds (12 min cap):
200M Run
21 KB Swing
6 Devil Press

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row/Bike/Ski

Sweat Sessions Workout for Sunday, April 29th, 2019:

Mobility:
Lacrosse Ball Glute Smash (2 min/side)
Lacrosse Ball Scap Smash (2 min/side)

Skill: Review KB & DB Movements

For Time (25 Min Time Cap):
200M Run
10 Pull-Ups
45 Double KB Sumo Deadlift
200M Run
10 Pull-Ups
40 DB Hang Clean
200M Run
10 Pull-Ups
35 DB Front Squat
200M Run
10 Pull-Ups
30 DB Push Jerk

Workout of the Day for 8am, Saturday, April 27th, 2019:
1 & 1/4 Pause Front Squat:
5 x 1, Build Each Set

Clean 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, April 27th, 2019:
4 Rounds (40 Min cap):
40 DB S2OH
200m Farmer Carry
400m Run
20 DB Box Step-Up

Dynamic Group Warm-Up
BarBell Mob:
• Plate Ankle Stretch
• Hip Flexor Stretch
• Wrist Warm-Up
• Tricep/Lat Partner Stretch

---

2 Rounds:
5 Hang Muscle Clean
5 Front Squat
10 Up-n-Outs
5 Good Morning
5 Split jerk

---

1 Round: Side-Butt
Skill: Hang Power Clean

Workout of the Day for Friday, April 26th, 2019:
Hang Power Clean
5 x 3*
*Start at 70% 1RM and Build

5 Rounds (12 Min Cap):
22 Wallballs 20/14lb
2 Squat Cleans and Jerks 225/155-lb, or 75% 1RM

Sweat Sessions Workout for Friday, April 26th, 2019:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

25 min EMOM:
• DB Bent Over Row
• Dips
• KB Box Step Over
• WallBall
• Rest