210119

Workout of the Day For Tuesday, January 19th, 2020:

EMOM for 5 Min:
5 Push Ups +
6 DB Curl & Press +
7 DB Bent Over Row

For Time:
1000m Row
30 C2B
500m Row
15 C2B

“After Party”
5 Rounds (for Quality):
8 Strict Single leg T2B
8 Hollow Rocks
8 Weighted Dips
8 GHD Sit-Up, or V-Ups

Sweat Sessions Workout:

5 Rounds:
500m Row
20 Push-Ups
20 DB Curl & Press
20 DB Bent Over Row
20 DB Plank Pull-Through

210118

Workout of the Day For Monday, January 18th, 2020:

Front Squat:
(Week 5)
6 x 2 @ 5-10 lb. heavier than last week

10 Min AMRAP:
3-6-9-12-15-18…
Burpee over Bar
1-2-3-4-5-6
Power Clean 155/105-lb

“After Party”
Front Rack Lunge:
4 x 10 @ 50% 1RM Backsquat

Sweat Sessions Workout:

3 Rounds*:
1/2 Tabata at each station:
• KB Swing
• Air Squat
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds

210117

Workout of the Day For Sunday, January 17th, 2020:

2 Rounds Each, 1 Min Rest Between Stations, alt:

5 Min AMRAP:
Run 400m
15/12 Cal Bike/Row/Ski
Max Strict Weighted Pul-Ups in Remaining Time

5 Min AMRAP:
Run 400m
15/12 Cal Bike/Row/Ski
Max Dips in Remaining Time

5 Min AMRAP:
Run 400m
15/12 Cal Bike/Row/Ski
Max DB Box Step-Up in Remaining Time

210116

Workout of the Day For 8am, Saturday, January 16th, 2020:

Front Squat:
1-1-1, Build Each Set

Clean EMOM
Week 3

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

Workout of the Day For 9am, Saturday, January 16th, 2020:

3 Rounds (25 Min Cap):
21 Box Jump Over
12 Deadlift 115/80-lb
21 Toes-2-Bar
12 Hang Power Clean 115/80-lb
21 HSPU
12 Push Jerk 115/80-lb

210115

Workout of the Day For Friday, January 15th, 2020:

20-18-16-14-12-10-8-6-4-2:
DB Lunges
Hollow rock
DB hang power clean
V-Up

—Then:

400m Plate overhead carry

210114

Workout of the Day For Thursday, January 14th, 2020:

For Time:
300 Dubz
3k Row
1 Mile Run (or 300 Dubz)

Sweat Sessions Workout:

5 Rounds (35 Min Cap):
500m Row
400m run
30 Sit-Ups
20 Lunges
10 Box Jump

210113

Workout of the Day For Wednesday, January 13th, 2020:

Complete in any order (18 min cap):

150 WallBall
50 Bar Muscle-Up*

*Sub: 50 Pull-Ups + 50 Dips, or Push-Ups

Sweat Sessions Workout:

Complete in any order (18 min cap):

150 WallBall
50 Pull-Up, or 100 Ring Row
50 Push-Ups

210112

Workout of the Day For Tuesday, January 12th, 2020:

3 Rounds:
25 Snatch 75/55-lb
9 Bar Facing Burpee

4 Rounds:
8 V-Up
8 Tuck-Up
8 Hollow Rock
8 Sec. Hollow Body Hold

Sweat Sessions Workout:
5 Rounds:
20 DB Snatch
15 Burpee Over DB

210111

Workout of the Day For Monday, January 11th, 2020:

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

21-15-9:
Cal Bike/Row/Ski
C2B
*5 Squat Clean After Each Set 185/130 or 70% 1RM

Sweat Sessions Workout:

Min 00-08
21-15-9:
Cal Bike/Row/Ski
DB Thruster

Min 10-18
21-15-9:
Plate G2OH
Toes-2-Bar

Min 20-30
21-15-9:
Cal Bike/Row/Ski
DB Box Step-Up

210110

Workout of the Day For Sunday, January 10th, 2020:

12 Min EMOM, alt:
• Double KB Sumo Deadlift
• Cal Row/Bike/Ski
• Plank

12 Min EMOM, alt:
• DB Snatch
• Push-Up
• Strict Pull-Up

9 Min EMOM, alt:
• Strict Alt. Single Leg Toes-2-Bar
• Side-Plank Reach Through
• Banded Glute Bridge