210421

Workout of the Day for Wednesday, April 21st, 2021:

Tempo Front Squat:
3 x 2 Tempo: 53X1

20 Min AMRAP:
3 Hang Squat Clean*
200m Run
50 Dubz

*Start at 50% 1RM, add 5% Each Round

“After Party”
3 x 12 Barbell Hip Thrust

Sweat Sessions Workout:
25 Min AMRAP:
50 Wallball
50 Box Jump
50 Dips
50 Weighted Abmat Sit-Up

210420

Workout of the Day for Tuesday, April 20th, 2021:

Min 00-10:
Split Jerk:
5-3-2-1-1-1
*Build Each Set

Min 15-21:
21-15-9:
S2OH 155/105-lb
*15 Bar Facing Burpee After Each Set

Min 24-27:
3 sets:
15 Hollow Rock
15 Arch Rock
30 Side Plank Reach Through

Sweat Sessions Workout:
7 Rounds (for quality):
7 Cal Bike/Row/Ski
7 Strict Pull-Up
7 KB Swing
7 Push-Up
7 Burpee
7 V-Up

210419

Workout of the Day for Monday, April 19th, 2021:

Backsquat
(Week 8)
3 x 2 @ 85% 1RM

4 Rounds (20 Min Cap):
500m Row, or 400m run
15 Pull-Up
25 Push-Up
*1 Min Rest Between Rounds

“After Party”
3 Sets:
20 Bicep Curl
20 DB Strict Press
20 DB Bent Over Row

Sweat Sessions Workout:

4 Sets (12 Min Cap):
15 Bicep Curl
15 DB Strict Press
15 DB Bent Over Row

8 x 60 Seconds on 30 sec rest, alt:
• Cal Row/Bike/Ski
• Hanging Knee Raise
• DBL KB Sumo Deadlift
• Plate Clean & Jerk

210418

Workout of the Day for Sunday, April 18th, 2021:

For Time (25 Min cap):
200m Run
15 Burpee
20 DB Movement

*DB Movements:
Round 1: Deadlift
Round 2: Hang Clean
Round 3: Front Squat
Round 4: Shoulder-2-Overhead
Round 5: Reverse Lunge
Round 6: Snatch

210417

Workout of the Day for 8am, Saturday, April 17th, 2021:
3 Sets:
3 Muscle Clean
3 High Hang Clean
3 Front Squat

Power Clean
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, April 17th, 2021:

2 Rounds (25 Min Cap)
400m Run
20 Pull-Ups
400m Run
20 Bench press 155/105-lb
400m Run
20 DB Bent Over Row
400m Run
20 Dips

210416

Workout of the Day for Friday, April 16th, 2021:

Front Squat:
Build to 4RM

9-6-3 (7 Min Cap):
Snatch 185/135, or 70% 1RM
Burpee box jump-over 30/24″

Sweat Sessions Workout:

Skill: Rope Climb Practice

30 Min AMRAP:
200m Run
30 DB Lunges
20Dm Run
30 Box Jump
200m Run
30 KB Swings
200m Run
30 Weighted Abmat Situps

210415

Workout of the Day for Thursday, April 15th, 2021:

For Time (20 Min Cap):

50 V-up, or Strict Hanging Leg Raise
5 rope climbs, 15 ft.
50 Pistols
40 V-up, or Strict Hanging Leg Raise
4 rope climbs, 15 ft.
40 Pistols
30 V-up, or Strict Hanging Leg Raise
3 rope climbs, 15 ft.
30 Pistols
20 V-up, or Strict Hanging Leg Raise
2 rope climbs, 15 ft.
20 Pistols
10 V-up, or Strict Hanging Leg Raise
1 rope climbs, 15 ft.
10 Pistols

Sweat Sessions Workout:

12 Min EMOM, alt:
Cal Row/Bike/Ski
Rope Climbs, or Ring Row, tempo: 30X3

12 Min EMOM, alt:
DB Bicep Curl
Single ARM Bent Over Row

Tempo 30X3:
3 Sec. Slow Decent
0 Sec. Pause
X (Fast Up)
3 Sec. Hold at top

210414

Workout of the Day for Wednesday, April 14th, 2021:

E2MOM for 4 Rounds:
8 Deadlifts

Start @ 55% of 1 RM and build each set. No higher than 80% 1RM.

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

50/35-lb. dumbbells

Time cap: 10 min.

Sweat Sessions Workout:

The Ghost

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

210413

Workout of the Day for Tuesday, April 13th, 2021:

4 Rounds:
1 Weighted Strict Pull-Up +
Max Set Strict Pull-Ups

For time:
120 wall-ball shots
120-cal. Row

Sweat Sessions Workout:

20 Min AMRAP:
200m Run
10 Push ups
20 KB Swings
300 Plank Shoulder Taps

210412

Workout of the Day for Monday, April 12th, 2021:

12 Min EMOM:
2 Hang Squat Clean

Load:
4 sets @ 60% of your 1rm
4 sets @ 65% of your 1rm
4 sets @ 70% of your 1rm

“Elizabeth”
21-15-9:
Power Clean
Ring Dip

Sweat Sessions Workout:

E2MOM for 4 Rounds:
16 DB Box Step-Up
Max Burpee Box Jump Overs in Remaining Time

E2MOM for 4 Rounds:
20/15 Cal Row/Bike/Ski
Max Alt Single Leg V-Up

E2MOM for 4 Rounds:
30 Air Squat
Max Strict Pull-Up, or Ring Row