211026

Workout of the Day for Tuesday, October 26th, 2021:

CROSSFIT TOTAL
For total load:

1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Sweat Sessions Workout:
12 Min AMRAP:
5-10-15-20-25…
Pull-Up, or ring Row
Push-Up
*200m Run after each set

12 Min AMRAP:
5-10-15-20-25…
Box Jump
Goblet Squat
*20 Hollow Rock after each set

211025

Workout of the Day for Monday, October 25th, 2021:

5 x 5 Min AMRAP:
10 Strict Pull-Up
10 DB Hang Power Clean 50/35-lb
10 Push-Up
10 DB Reverse Lunge
10 Strict Hanging Leg Raise
Max Burpee in Remaining Time

*1 Min Rest Between Rounds

Sweat Sessions Workout:

18 Min EMOM, alt:
• Cal Bike/Row/Ski
• DB Reverse Lunge
• Plank

18 Min EMOM, alt:
• Cal Bike/Row/Ski
• DB Strict Press
• Plate Russian Twist

211024

Workout of the Day for Sunday, October 24th, 2021:

For Time (32 Min Cap):
1000m Row, or 2k Bike, or 800m Run
3 Rounds:
• 5 Power Clean 155/105-lb
• 10 DB Box Step-Up
• 15/12 Cal Bike/Row/Ski
1000m Row, or 2k Bike, or 800m Run
2 Rounds:
• 5 Power Clean 155/105-lb
• 10 DB Box Step-Up
• 15/12 Cal Bike/Row/Ski
1000m Row, or 2k Bike, or 800m Run
1 Round:
• 5 Power Clean 155/105-lb
• 10 DB Box Step-Up
• 15/12 Cal Bike/Row/Ski

211023

Workout of the Day for 8am, Saturday, October 23rd, 2021:

4 Sets:
3 Tall Clean +
2 High Hang Clean +
1 Front Squat

Clean EMOM*
Week 3

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, October 23rd, 2021:

In Teams of 2:

17 Min AMRAP:
350m Row, or Ski, or 2k Bike
Max Set of Wallballs

*Continue rotating between a Row and a max set of wallballs before returning to the row. Score is total wallballs accumulated by both partners.

“After Party”
14 Min AMRAP:
20 Strict Pull-Up
20 DB Bicep Curl
20 DB Strict Press
20 Bent Over Row 155/105-lb
20 Weighted AbMat Sit-Up

211022

Workout of the Day for Friday, October 22nd, 2021:

Front Squat:
4-4-4 @ 70% 1RM

9 Min AMRAP:
3 Bar Muscle-Up
6 Deadlift 225/155-lb
9 Bar Facing Burpee

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

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

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

211021

Workout of the Day for Thursday, October 21st, 2021:

5 Rounds* (35 Min Cap):
200m Run, or 32 Dubz
16 Hollow Rock
12 Hang Power clean 115/80-lb
8 Front Rack Lunge 115/80-lb
4 S2OH 115/80-lb

*2 Min Rest Between Rounds

*2 Min Rest Between Rounds

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

211020

Workout of the Day for Wednesday, October 20th, 2021:

Toes-2-Bar, Skill Work
(Week 1)

Tabata*:
• Cal Bike/Row/Ski
• Push-Up
• Pull-Up
• Air Squat
• V-Up

*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.

Sweat Sessions Workout:

Toes-2-Bar, Skill Work
(Week 1)

Tabata*:
• Cal Bike/Row/Ski
• Push-Up
• Pull-Up
• Air Squat
• V-Up

*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.

211019

Workout of the Day for Tuesday, October 19th, 2021:

Muscle Snatch + Tall Snatch
3 x 6 + 6 (PVC)

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

“After Party”
4 Rounds
12/9 Cal Bike/Ski/Row
12 Bicep Curl
12 DB Strict Press
12 DB Reverse Lunge

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

211018

Workout of the Day for Monday, October 18th, 2021:

Min 00-07:
7 Min AMRAP:
3-6-9-12-15..
Box Jump 30/24″
Dips

Min 10-22:
12 Min AMRAP:
400m Run
12 HSPU
12 C2B

Min 25-32:
7 Min to Build to a Heavy Deadlift

“After Party”
3 Rounds:
8 Back-Hip Extension
15 GHD Sit-Up

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

211017

Workout of the Day for Sunday, October 17th, 2021:

20 Min AMRAP:
400m Run
3 Rounds Dumbbell DT:
• 12 Deadlift
• 9 Hang Clean
• 6 Push Jerk