201024

Workout of the Day For 8am, Saturday, October 24th, 2020:
Week 1

Clean & Jerk Every 90 Seconds:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 Sec. Rest Between Sets.

Workout of the Day For 9am, Saturday, October 24th, 2020:
4 Rounds, alt:

2 min AMRAP:
• 200m run
• Max C2B

2 min AMRAP:
• 200m run
• Max burpee over sandbag

2 Min AMRAP:
• 200m run
• Max sandbag cleans

*Rest 2 min Between Rounds.

**For this workout, one Round is 3 x 2 Min AMRAP (6 Min) with 2 min rest between rounds. Repeat for 4 rounds (30 Min total).

201023

Workout of the Day For Friday, October 23rd, 2020:

Open Workout 15.3

14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Sweat Sessions Workout:
12 Min AMRAP:
12/10 Cal Bike/Row/Ski
12 Ring Row
12 Dips

12 Min AMRAP:
12 WallBall
12 KB Swing
12 Hollow Rock

201022

Workout of the Day For Thursday, October 22nd, 2020:

5 Rounds* (30 Min Cap):
200m Run
16 T2B
12 Hang Power clean 135/95
8 Front Rack Lunge 135/95-lb
4 S2OH 135/95-lb

*2 Min Rest Between Rounds

Sweat Sessions Workout:
5 Rounds (30 Min Cap):
200m Run
20 T2B
20 DB Hang Clean
20 Lunges
20 DB Push Press

201021

Workout of the Day For Wednesday, October 21st, 2020:

Tabata*:
• Cal Row/Bike/Ski
• Push-Up
• Pull-Up
• Burpee
• Russian Twist

*Stay at each station for 8 rounds of 20 seconds on, 10 seconds rest before rotating. 1 Min break between Tabatas. Score is the lowest number of reps for each movement over all 8 rounds.

201020

Workout of the Day For Tuesday, October 20th, 2020:

Power Snatch EMOM*
3 x 3 @ 60%1RM
3 x 2 @ 65% 1RM
3 x 1 @ 70% 1RM

*1 Min Rest Between Rounds

21-15-9:
WallBall
Hang Power Snatch 95/65-lb

“After Party”
100 Weighted AbMat Sit-Ups

Sweat Sessions Workout:
25 Min AMRAP:
5-10-15-20-25…
• KB Swing
• WallBall
• Box Jump
• Weighted AbMat Sit-Up

201019

Workout of the Day For Monday, October 19th, 2020:

Front Squat
Week 1
4 x 5 @ 75%

5 Rounds (20 Min Cap):
400m Run
15 HSPU

“After Party”
5 Rounds:
7 Back-Hip Extension
30 Sec. Sandbag Bear Hug Walk

Sweat Sessions Workout:
15 Min EMOM, alt:
• 200m Run
• Goblet Squat
• DB Shoulder-Press

15 Min EMOM, alt:
• Cal Bike/Row/Ski
• Dips
• Hollow Rock

201018

Workout of the Day For Sunday, October 18th, 2020:
7 x 3 Minute AMRAP*:
200m Run
10 DB Hang Clean
8 DB front Squat (Heavy)
6 DB Push Press
Max Reps Abmat Sit-Ups in Remaining Time

*1 Min Rest Between Rounds

201017

Workout of the Day For 8am, Saturday, October 17th, 2020:

Hang Power Snatch EMOM*
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, October 17th, 2020:

1/2 Murph, 3/4 Murph, or Murph

800m Run
10 Rounds:
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
800m Run

201016

Workout of the Day For Friday, October 16th, 2020:
20.4

For time (20 Min Cap):
30 box jumps, or step-Ups, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, or step-Ups, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, or step-Ups, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Sweat Sessions Workout:
24 Min AMRAP:
30 Box Step-Up
30 DB Push Press
30/24 Cal Bike/Row/Ski
30 Abmat Sit-Up

201015

Workout of the Day For Thursday, October 15th, 2020:

32 Min EMOM, alt:
• 200m run
• Strict Weighted Pull-Up
• V-Up
• KB Swing