200124

Dynamic Group Warm-Up
Group Hip Opener
Lacrosse Ball Scaps
Thoracic Mobility


2 Rounds:
5 Tall Muscle Clean
6 Front Rack Lunge
5 S2OH
4 Bar Facing Burpee


Skill: Barbell Cycling

Workout of the Day for Friday, Jan 24th, 2020:
4 Rounds (25 Min Cap):
20 Power Clean 95/65-lb
10 Bar Facing Burpee
20 Front Rack Lunge 95/65-lb
10 Bar Facing Burpee
20 S2OH 95/65-lb
10 Bar Facing Burpee

Sweat Sessions Workout for Friday, Jan 24th, 2020:
Group Hip Opener
Group Wrist Warm-Up


2 Rounds:
5 Trap-3 Raise 5-lb
5 DB Front Squat
5 Burpee over the DB
5 Knee-2-Elbow

21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up
Push-Ups
Toes-2-Bar

200123

Dynamic Group Warm-Up
Side Roll SMR


2 Rounds:
20 Sec. Scap Raises
20 Side-Plank Reach Through (10/Side)

Workout of the Day for Thursday, Jan 23rd, 2020:
Skill Work (10 Min):
AMRAP: Strict Muscle-Up, or Rope Climbs

20 Min EMOM, alt:
• Calorie Row
• Run
• Calorie Bike/Ski
• DB Hang Squat Clean 50/35-lb

“After Party”
50 Russian Medball Twists
1 Min Plank
40 “Wolf Raise”
1 Min Plank
30 V-Up
1 Min Plank

200122

Dynamic Group Warm-Up
Frog/Pigeon/Couch/TFL Stretch


3 Rounds, 20 sec. on 10 sec. off, alt:
• Cal Row/Bike/Ski
• Push-Up
• Good Morning 45/35-lb
• Knee-2-Elbow


1 Round: Side-Butt
Skill: Deadlift Set-Up

Workout of the Day for Wednesday, Jan 22nd, 2020:
Deadlift:
5 reps @ 70%
5 reps @ 80%
2 reps @ 85%
3 reps @ 90%
1 rep @ 100%

4 Rounds:
12/9 Cal Row/Bike/Ski
12 HSPU, or DB Push Press
12 KB Swing 50/35-lb
12 Toes-2-Bar

“After Party”
4 Rounds:
12 Hip Thrusts, Build Each Set

Sweat Sessions Workout for Wednesday, Jan 22nd, 2020:
Mobility:
Side-Roll (2 min/side)
Banded Overhead Distraction (2 min/side)

E2MOM for 7 Rounds:
18/14 Calorie Row/Bike/Ski
Max Dumbbell Box Step-Up with remaining Time

E2MOM for 7 Rounds:
10 V-Up
7 Burpee
10 Hollow Rocks
Max Russian KB Swing with remaining Time

200121

Dynamic Group Warm-Up
Frog/Pigeon/Hip Flexor/Couch


1 Round: Side-Butt
15 Hip Thrust
15 Clam Shells
15 Frog Pumps


Skill: Power Snatch

Workout of the Day for Tuesday, Jan 21st, 2020:
Back Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%

Front Squat:
5 reps @ 65%
5 reps @ 65%
5 reps @ 65%

2 Rounds (10 Min Cap):
500m Row or Ski, or 2k Bike
15 Snatch 135/95-lb, or 65% 1RM

200120

**Regular Schedule Today

Workout of the Day for Monday, Jan 20th, 2020:

“Daniel”

50 Pull-ups
400m Run
21 Thruster 95/65-lb
800m Run
21 Thruster
400m Run
50 Pull-ups

Sweat Sessions Workout for Monday, Jan 20th, 2020:
Mobility:
Foam Roll Quads
Couch Stretch (2 min/side)
10 PVC Passthrough
Lacrosse Ball Pec Smash
10 PVC Passthrough

Skill: Squat Therapy

25 Min EMOM, alt:
• DB Thruster
• Ring Row (Or Strict Pull-Ups)
• Calorie Row/Bike/Ski
• Plank
• Rest

200119

Sweat Sessions Workout of for Sunday January 19th, 2020:
Skill: Sandbag Clean

9 Min AMRAP:
20/15 Cal Row/Bike/Ski
15 Dips, or Push-Up
10 Dead Bug Rocks

Rest 2 Min, then:

9 Min AMRAP:
200M Run
10 Dumbbell Snatch
5 Sandbag Clean

Rest 2 Min, then:
9 Min AMRAP:
200m Run
20 DB Reverse Lunge
20 V-Up

200118

Workout of the day for 8am, Saturday January 17th, 2020:
Overhead Squat:
3-3-3, Build Each Set

Snatch EMOM:
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Min Rest Between Rounds

Workout of the day for 9am, Saturday January 17th, 2020:

For Time, with a partner (35 Min Cap):
400M WallBall Run
80 Burpee
80 Toes-2-Bar
400M WallBall Run
60 Burpee
60 Toes-2-Bar
400M WallBall Run
40 Burpee
40 Toes-2-Bar
400M WallBall Run
20 Burpee
20 Toes-2-Bar

200117

Dynamic Group Warm-Up
Quad Smash SMR
Group Hip Opener


2 Rounds:
5 High Hang Power Clean
5 Front Squat
5 Push-Up
10 PVC Passthrough

Workout of the day for Friday January 17th, 2020:
“The Chief”

5 x 3 Min AMRAP*:
3 Power Cleans 135/95-lb
6 Push-Ups
9 Air Squats

*Rest 1 Min Between Rounds

“After Party”
4 Rounds:
8 V-Up
8 Tuck-Up
8 Hollow Rock
8 Sec. Hollow Hold

Sweat Sessions Workout of for Friday January 17th, 2020:
Mobility:
(each side)
1 Min: Fragon
1 Min: Lizard
1 Min: Pigeon

“Fight Gone Bad”

3 Rounds, 1 Min Each Station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike

*Rest

200116

Dynamic Group Warm-Up
Side-Roll SMR
Thoracic Mobility


2 Rounds:
7 Strict Pull-Up
7 Push-Up
10 PVC Passthrough

Workout of the day for Thursday January 16th, 2020:
Jerk Balance:
3-3-3-3-3

2 Rounds:
1000m Row/Ski, or 2k Bike
50 Push Press 45/35-lb
30 Pull-Up

“After Party”
5 Min EMOM:
Ring Dips

200115

Dynamic Group Warm-Up
Quad Foam Roll
Couch Stretch


4 Rounds:
5 Good Morning (Build Each set)
10 Banded Hip Thrust

Workout of the day for Wednesday January 15th, 2020:
Deficit Deadlift 3-3-3
(Week 1)
@ 80% 1RM

“Diane”
21-15-9
Deadlift 225/155-lb, or 55% 1RM
Handstand Push-Up

Sweat Sessions Workout of for Wednesday January 15th, 2020:
Frog/Pigeon/Couch/Hamstring

27-21-15-9 (25 min cap):
Goblet Squat
Dead Bug Rocks
Ring Row, Or Strict Pull-Ups
Cal Row/Bike/Ski
Hanging Strict Leg Raise