201121

Workout of the Day For 8am, Saturday, November 21st, 2020:

Clean EMOM:
Week 2

Every 90 Seconds:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*90 sec. rest between sets.

Workout of the Day For 9am, Saturday, November 21st, 2020:

22 Min AMRAP:
400m Run
40 KB Swing 53/35-lb
40 Bench press 95/65-lb
4 Rope Climb

—Rest 5 Min, then:

8 Min AMRAP:
Max Bicep Curl 45/35-lb*
*Every Break Perform 12 Strict Press

201120

Workout of the Day For Friday, November 20th, 2020:

Holleyman
30 Rounds (35 Min Cap):
5 WallBall
3 HSPU
1 Power Clean 225/155-lb

Sweat Sessions Workout:
10 Rounds (25 Min Cap):
10 WallBall
10 Push-Up
10 KB Swing
10 Arch Rock

201119

Workout of the Day For Thursday, November 19th, 2020:

Push Press:
(Week 2)
5 x 3 @ 80% 1RM

15 Min AMRAP:
1 Mile Run Buy In
—Then
AMRAP in Remaining Time:
1 Bar Muscle-Up*
35 Dubz
2 Bar Muscle-Up
35 Dubz
3 Bar Muscle-Up
35 Dubz

*Sub Bar Muscle-Up for:
• 2 for 1: Strict Pull-Up
• 3 for 1: Kipping pull-Up, or Ring Row

Sweat Sessions Workout:

30 Min EMOM, alt:
• 200m Run
• DB Bent Over Row
• Burpee
• DB Lunge
• Hollow Rock
• Rest

201118

Workout of the Day For Wednesday, November 18th, 2020:

5/3/1, Week 1:
3 Rounds of Back Squat:
65% x 5
70% x 5
75% x 5+

Complete a set of Back Squat every 2 minutes for 9 rounds.

10 Min EMOM, alt:
• Cal Bike/Row/Ski
• Sandbag Clean

Sweat Sessions Workout:

20 Min AMRAP:
15/12 Cal Bike/Row/Ski
15 DB Thruster
15 Pull-Up, or Ring Row
1 Min Plank

201117

Workout of the Day For Tuesday, November 17th, 2020:

20 Min AMRAP:
20 DB Hang Clean 50/35-lb
20/15 Cal Row/Bike/Ski
20 KB Swing 53/35-lb
20 Dips, or Push-Ups
20 Weighted AbMat Sit-Up

Midline Stability:
4 Rounds*:
8 Hollow Rocks
8 V-Up
8 Tuck-Ups
8 Sec. Hollow Hold
* Rest 1 Min Between Rounds

Sweat Sessions Workout:
25 Min AMRAP:
5-10-15-20-25…
DB Hang Clean
Cal Row/Bike/Ski
KB Swing
Dips, or Push-Ups
AbMat Sit-Up

201116

Workout of the Day For Monday, November 16th, 2020:

10 Min, Build to a Heavy C&J

4 Min AMRAP:
200m Run
15 C2B
200m Run
Max C2B

4 Min AMRAP:
200m Run
15 C&J 155/105-lb
200m Run
Max C&J 155/105-lb

4 Min AMRAP:
200m Run
15 WallBalls
200m Run
Max WallBalls

4 Min AMRAP:
200m Run
15 Toes-2-Bar
200m Run
Max Toes-2-Bar

*1 Min Rest Between Rounds

Sweat Sessions Workout:
4 Min AMRAP:
200m Run
15 Pull-Up, or Ring Row
200m Run
Max Pull-Up, or Ring Row

4 Min AMRAP:
200m Run
15 DB C&J
200m Run
Max DB C&J

4 Min AMRAP:
200m Run
15 WallBalls
200m Run
Max WallBalls

4 Min AMRAP:
200m Run
15 Toes-2-Bar
200m Run
Max Toes-2-Bar

*1 Min Rest Between Rounds

201115

Workout of the Day For Sunday, November 15th, 2020:

800m Run
— Then:
20 Min AMRAP:
• 5 Box Jump Over 30/24″
• 10 Single ARM DB Row, each side (Heavy)
• 20 Push-Up
• 30 Air Squat
—Then:
800m Run

201114

Workout of the Day For 8am, Saturday, November 14th, 2020:
Clean EMOM
Week 1

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, November 14th, 2020:
For Time (30 Min Cap):

4 Rounds:
200m Run
20 DB Reverse Lunge 50/35-lb

21-15-9:
Cal Row/Bike/Ski
S2OH 115/80-lb

4 Rounds:
200m Run
10 Deficit HSPU

201113

Workout of the Day For Friday, November 13th, 2020:

10 Min EMOM, alt:
• 3 Bench Press 65% 1RM
• Cal Row/Bike/Ski

10 Min EMOM, alt:
• 3 Front Squat 65% 1RM
• Dubz

10 Min EMOM, alt:
• 3 Deadlift 65% 1RM
• Ring Row

Sweat Sessions Workout:
10 Min EMOM, alt:
• DB Strict Press
• Ring Row

10 Min EMOM, alt:
• Plate Front Squat
• Plank

10 Min EMOM, alt:
• Double KB SumoDeadlift
• Cal Row/Bike/Ski

201112

Workout of the Day For Thursday, November 12th, 2020:

32 Min AMRAP:
10-20-30-40…
Cal Bike/Row/Ski
V-Up
Burpee
Russian MedBall Twist
Single DB Hang C & J 50/35-lb
Side-Plank Reach Through