210730

Workout of the Day for Friday, July 30th, 2021:

For Time:
15 Push Press 115/80-lb
3 rope climbs, or 5 Muscle-U
12 Push Press
3 rope climbs, or 5 Muscle-U
9 Push Press
3 rope climbs, or 5 Muscle-U

Rest 5 Min, Then:
10 Min to Build to a heavy Clean & Jerk

“After Party”

12 Min AMRAP:
12 DB Bicep Curl
12 DB Bent Over Row
12 DB Press
12 DB Bent Over Row
12/9 Cal Bike/Row/Ski

Sweat Sessions Workout:
Tabata:
• Calorie Row
• DB Thruster
• Ring Row, or Pull-Up
• Rest

Full Tabata at Each Station: 8 Rounds, 20 sec. On / 10 Sec. Rest. 2 Min Rest Between Stations.

210729

Workout of the Day for Thursday, July 29th, 2021:

OHS
5-3-2-1-1-1

10 Min AMRAP:
3-6-9-12-15…
Squat Snatch 95/65-lb
Bar Facing Burpee

4 Rounds:
12 Hip Thrust @ Working Weight

Sweat Sessions Workout:

10 Min AMRAP:
5 Strict Pull-Up
10 DB Bench Press
15 DB Squat

10 Min AMRAP:
10 Dbl DB Hang Clean
20 DB Box Step-Up
1 Min Plank

7 Min AMRAP:
6 Strict Hanging Leg Raise
12 Alt Leg V-Up
24 Russian MedBall Twist

210728

Workout of the Day for Wednesday, July 28th, 2021:

Min 00-05
5 Min AMRAP (for Quality):
5 Seated Box Jumps 36/30″
5 KB Swing 97/72-lb

Min 10-20
10 Min AMRAP:
35 Dubz
15 Alt DB Snatch 50/35-lb

Min 25-30
4 Sets:
15 MedBall GHD Sit-Up, or 30 MedBall Russian Twists

Sweat Sessions Workout:

27-21-15-9 (30 min cap):
WallBall
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up

210727

Workout of the Day for Tuesday, July 27th, 2021:

Sumo Deadlift:
(Week 5)
Build to Heavy 3-RM

4 Rounds:
500m Row, or 1k Bike
21 Hollow Rock
12 DB Box Step-Over

Sweat Sessions Workout:

5 Rounds, 30 sec. On / 30 Sec. Off, alt:
• Weighted Strict Pull-Up
• Banded Glute Bridge

24 Min EMOM:
• Calorie Row
• Push-Up
• Cal Bike/Ski
• Toes-2-Bar

210726

Workout of the Day for Monday, July 26th, 2021:

For Time:
4 x 400m Run
*1 Min Rest Between Runs

15 Min AMRAP:
1 Round Cindy
5 C&J 185/130 or 65% 1RM
2 Round Cindy
5 C&J 185/130 or 65% 1RM
3 Round Cindy
5 C&J 185/130 or 65% 1RM
4 Round Cindy
5 C&J 185/130 or 65% 1RM
5 Round Cindy

Sweat Sessions Workout:

12 Min AMRAP:
350m Row, or 700m Bike
15 KB Swing
10 DB Bent Over Row

12 Min AMRAP:
35 Burpee
15 Sandbag Clean
10 DB Box Step Up

210725

Workout of the Day for Sunday, July 25th, 2021:

10 min AMRAP:
2-4-6-8-10-12-14-16…
Single Arm DB Thruster (each side)
10 Cal Row/Bike/ski after each set

10 min AMRAP:
2-4-6-8-10-12-14-16…
Dips
10 DB lunge after each set

10 min AMRAP:
2-4-6-8-10-12-14-16…
Strict Pull-up
10 V-Up after each set

210724

Workout of the Day for 8am, Saturday, July 24th, 2021:

5 Sets*:
1 High Hang Snatch +
1 Snatch Balance +
1 OHS
*Build Each Set

Snatch EMOM:
Week 2

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

*1 minute rest Between sets

Workout of the Day for 9am, Saturday, July 24th, 2021:

5 x 4 Min AMRAP*:
200m Run
12 KB Swing 70/53-lb
12 Push-Up, or Ring Dips
Max T2B in Time Remaining

*1 Min Rest Between Rounds

210723

Workout of the Day for Friday, July 23rd, 2021:

21-15-9:
Bar Facing Burpee
Bent Over Row 135/95-lb

Rest 5 Min, then:
2 Rounds:
15 Clean & Jerk 135/95-lb
3 Rope Climbs, or 5 Muscle-Ups

Rest 5 Min, then:
21-15-9:
Bar Facing Burpee
Bent Over Row 135/95-lb

Sweat Sessions Workout:

3 Rounds, 1 Min on/1 Min Off, alt:
• MedBall Deadlift
• Wallballs
• MedBall Clean

12 Min AMRAP:
6-12-19-24-30…
Dumbbell Front Squat
Cal Row/Bike/Ski

7 Min AMRAP:
8 V-Up
8 Hollow Rock
8 Tuck-Up
8 Sec. Hollow Body Hold

210722

Workout of the Day for Thursday, July 22nd, 2021:

50-40-30-20-10*:
Bench Press @ 40% 1RM
Cal Bike/Row/Ski
DB Bulgarian Squat 35/25-lb

*1 Min Weighted Plank After Each Round

Sweat Sessions Workout:

10 Min EMOM, alt:
• Pull-Ups
• Dips

20 min AMRAP:
10 DBL KB Sumo DL
20 Toes-2-Bar
10 Burpee Box Jump Over
20 Push-Ups

210721

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

4 Rounds:
50 Air Squat
20 Toes-2-Bar
8-6-4-2 Squat Clean*

*65, 75, 80, 85% 1RM

Sweat Sessions Workout:

10 Min AMRAP:
20 Banded Glute Bridges
10 Clamshells / Side
2 Wall Walks

2 Rounds (20 min cap):
30 DB Hang C&J
30 Abmat Sit-Ups
30 DB Box Step-Up
30/20 Calorie Row/Bike/Ski
30 Plank Shoulder Taps