201204

Workout of the Day For Friday, December 4th, 2020:

For Time:
1000m Row
—Then
3 Rounds:
15 Hang Power Clean 115/80-lb
10 Deficit HSPU
5 Sandbag Clean 150/100-lb
—Then: 400m Farmer Carry 53/35-lb

“After Party”
100 AbMat Sit-Up
*Begin With and EMOM Perform 10 Hollow Rock

Sweat Sessions Workout:

30 Min AMRAP:
200m Run
20 Single ARM Devil Press
200m Run
20 Cal Bike/Row/Ski
200m Run
20 DB Push Press
200m Run
20 KB Swing

201203

Workout of the Day For Thursday, December 3rd, 2020:

Bench Press:
10-9-8-7-6-5-4-3-2-1:
@ 60% 1RM

10 Rounds (20 Min Cap):
200m Run
3 Muscle-Up*

*Sub 5 Strict Pull-Up + 5 Dips

“After Party”
4 Rounds:
10 DB Strict Press
20 Single Arm Dumbbell Bent Over Row
30 Side-Plank Reach Through

Sweat Sessions Workout:

7 Min AMRAP:
15 Double KB/DB Deadlift
15/12 Cal Bike/Row/Ski

7 Min AMRAP:
15 Plate G2OH
10 DB Box Step-Up

7 Min AMRAP:
15 Box Jump
10 Pull-Up, or Ring Row

201202

Workout of the Day For Wednesday, December 2nd, 2020:

5 Rounds E2MOM:
10 Back Squat @ 50-60% 1RM

4 rounds:
50 Dubz
24 Alt. DB Snatch (50/35)
12 T2B
-Rest 2 min between rounds-

Sweat Sessions Workout:

30 Min EMOM, alt:
• DB Front Squat
• Dubz
• DB Snatch
• T2B
• Rest

201201

Workout of the Day For Tuesday, December 1st, 2020:

For Time (15 Min Cap)
21-18-15-12-9-6-3:
Cal Bike/Row/Ski
Burpee

—Rest 5 Min, then:

3 Sets For Quality:
30 Sec. on / 10 Sec. Rest, alt:
• Floor L-Sit
• Wall-Facing Handstand Hold, or Wall Walks
• Double Kettlebell Front Rack Hold
• KB Reverse Lunge

201130

Workout of the Day For Monday, November 30th, 2020:

20 Min AMRAP:
1 Round “Cindy”
2 Clean & Jerk*

*Starting at 50% of 1RM, add 5% Each Round.

“After Party”
8 Min AMRAP:
15 Hang Power Clean 45/35-lb
12 Push Press
9 Front Squat
6 Thruster

Sweat Sessions Workout:

22 Min AMRAP:
2 Rounds “Cindy”
20 DB Hang Clean & Jerk
20 Weighted Abmat Sit-Up

201129

Workout of the Day For Sunday, November 29th, 2020:

10 Min AMRAP:
10-20-30-40-50…
Plate G2OH
*200m Run After Each Set

10 Min AMRAP:
10-20-30-40-50…
Toes-2-Bar, or V-Up
*200m Run After Each Set

10 Min AMRAP:
10-20-30-40-50…
DB Lunge
*200m Run After Each Set

201128

Workout of the Day For 8am, Saturday, November 28th, 2020:

Clean EMOM
Week 3

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

*1 Min. rest between sets.

Workout of the Day For 8am, Saturday, November 28th, 2020:

For Time (28 Min Cap)
2 Rounds:
800m Run
60 Air Squat
40 DB Snatch
20 DB Front Squat

—Then:

40 Clean & Jerk 95/65-lb

201127

Workout of the Day For Friday, November 27th, 2020:

25 Min AMRAP:
20/15 Cal Bike/Row/Ski
5 Pull-Up
20 DB Snatch
5 Pull-Up
20 Box Jump
5 Pull-Up
20 Ring Dips
5 Pull-Up
20 V-Up

“After Party”
35 Push-Up
Max Set Ring Row
35 Pike Push-up
Max Set Ring Row
35 Dips
Max Set Ring Row

201126

Workout of the Day For Thursday, November 26th, 2020:

For Time
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

“Fran’s” House
15 Thrusters (95/65 lb), or DB Thruster

“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb) or DB Front Squat

“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb) or DB C&J

“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).