200712

Sweat Sessions Workout for Sunday, July 12th, 2020:

15 min EMOM:
• Double KB Deadlift
• Cal Row/Bike/Ski
• Hollow Rock

15 min EMOM:
• Ring Row, or Strict Pull-Up
• DB Push Press
• Strict Hanging Leg Raise

200711

Barbell Club Workout of the Day For Saturday, July 11th, 2020:

Snatch EMOM
Week 1

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

*60 Seconds Rest In-Between Sets

Workout of the Day For 9am, Saturday, July 11th, 2020:
5 x 5 Min AMRAP:
400m Run
20 DB Snatch
10 DB Box Step-Up
Max Cal Bike/Ski/Row in Remaining Time

*1 Min Rest Between Rounds

200710

Workout of the Day For Friday, July 10th, 2020:

Tempo Front Squat
3 x 3 with 5 Sec. Pause

3 Rounds:
500m Row/Ski, or 1k Bike
21 DB Hang Squat Clean 53/35-lb
12 Chest-2-Bar

Sweat Sessions Workout:
30 Min EMOM, alt:
• Cal Row/Bike/Ski
• DB Hang Squat Clean 53/35-lb
• Pull-Up, or Rng Row
• DB Reverse Lunge
• Rest

200709

Workout of the Day For Thursday, July 9th, 2020:

20 Min AMRAP:
15/12 Cal Bike/Ski/Row
10 Toes-2-Bar
5 Push Jerk*

*Start at 50% 1RM, add 5% each Round.

Sweat Sessions Workout:
20 Min AMRAP:
15/12 Cal Bike/Ski/Row
10 Toes-2-Bar
15 DB Push Jerk
10 Hollow Rock

200708

Workout of the Day For Wednesday, July 8th, 2020:
Deadlift:
3 x 3, Build Each Set

“Diane”
21-15-9:
Deadlift 225/155-lb
HSPU

Sweat Sessions Workout:
E2MOM x 6 Rounds:
8 Plate Ground-2-Overhead
8 Burpee to Plate
Max Cal Row/Bike/Ski

E2MOM x 6 Rounds:
12 KB Swing
8 Burpee to Plate
Max AbMat Sit-Up

200707

Workout of the Day For Tuesday, July 7th, 2020:

Bent Over Row:
5 x 5 @ Working Weight

“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Sweat Sessions Workout:

25 Min AMRAP:
5-10-15-20-25…
DB Bent Over Row
Cal Bike/Ski/Row
DB Thruster
Cal Bike/Ski/Row
Pull-Up, or Ring Row
Cal Bike/Ski/Row

200706

Workout of the Day For Monday, July 6th, 2020:

10 Rounds (20 Min Cap):
30 Dubz
3 Clean & Jerk 185/130-lb

Sweat Sessions Workout:
8 Rounds:
40 sec. On / 20 Off, alt:
Dubz
DB Snatch

8 Rounds:
40 sec. On / 20 Off, alt:
DB Hang Clean & Jerk
Hollow Rock

200705

Workout of the Day For Sunday, July 5th, 2020:

20 Min AMRAP:
200m Run
40 DB Bent Over Row
200m Run
40 DB Front Squat
200m Run
40 DB Push Press

200704

Workout of the Day For Saturday, July 4th, 2020:
Clean EMOM:
Week 3

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

*1 minute rest Between sets

Workout of the Day For 9am, Saturday, July 4th, 2020:
3 Rounds (35 Min Cap):
7 Squat Clean 155/105-lb
4 Strict Pull-Up
17 Bar Facing Burpee
76 Dubz
7 Push Jerk 155/105-lb
4 Strict Pull-Up
17 Bar Facing Burpee
76 Dubz

200703

Workout of the Day For Wednesday, July 1st, 2020

“Grace”

30 Clean & Jerk 135/95-lb

Rest 5 Min, then:

For Quality:
400m Farmer Carry
80 DB Lunges
120 Weighted Abmat Sit-Ups

Sweat Sessions Workout:
Tabata:
• Pull-Up, or Ring Row
• DB Thruster
• Weighted AbMat Sit-Up
• Box Jump
• Bicycle Crunch

*1 Min Rest Between Sets