210917

Workout of the Day for Friday, September 17th, 2021:

5 Rounds:
1 Power Clean
2 Hang Squat Clean
1 Push Jerk

@Start at 50% 1RM, Build Each Round

2 Rounds:
40 Cal Row/Bike/Ski
10 Power Clean 135/95-lb
30 WallBall
10 Push Jerk 135/95-lb
20 Box Jump
10 Clean & Jerk 135/95-lb

Sweat Sessions Workout:
28 Min EMOM, alt:
• KB Deadlift
• Cal Row/Bike/Ski
• DB Push Press
• Hollow Rock

210916

Workout of the Day for Thursday, September 16th, 2021:

Every 6 Min for 5 Rounds:
400m Run
20 Push-Up, or 10 HSPU
10 Burpee Box Jump Over

Sweat Sessions Workout:

Every 4 Min for 5 Rounds*:
200m Run
20 KB Swing
20 DB Bench Press
Max Burpees in Remaining Time

*2 Min Rest Between Rounds

210915

Workout of the Day for Wednesday, September 15th, 2021:

10 Min EMOM, alt:
• Strict Pull-Up
• Dips

For Time:
1000m Row
30 Hang Power Snatch 115/80-lb
30 C2B

“After Party”
3 Rounds:
10 DB Curl & press
10 DB Bent over row
20 Hollow rocks
20 Arch Rocks

Sweat Sessions Workout:
3, 6, 9 Min AMRAP:
20/15. Cal Bike/Row/Ski
20 DB Snatch
20 Pull-Up, or Ring Row
20 KB Deadlift
20 DB Box Step-Up

*3 Min Rest Between Rounds

210914

Workout of the Day for Tuesday, September 14th, 2021:

12 Min AMRAP (for Quality):
6 Seated Box Jump (High)
12 DB Bicep Curl
6 High to Low Plank
12 DB Reverse Lunge

9-15-21-27:
Push Press 95/65-lb
Toes-2-Bar

Sweat Sessions Workout:
20 Min AMRAP:
20 WallBall
20 Toes-2-Bar
20 DB Push Press
20 Single Leg V-Up
20 Box Jump
20 AbMat Sit-Up

210913

Workout of the Day for Monday, September 13th, 2021:

Front Squat:
3-3-3-3 @ 70%

3 Rounds:
100 Dubz
10 Clean & Jerk 155/105-lb

“After Party”
3 Rounds:
15 GHD Sit-Up
45 Banded Glute Bridge

Sweat Sessions Workout:
10 Min AMRAP:
5 Pull-Ups, or Ring Row
10 Dips, Or Push-Ups
15 KB Swing

10 Min AMRAP:
5 Cal Row/Bike/Ski
10 Plate G2OH
15 Air Squats

5 Min AMRAP:
5-10-15-20-25…
Hollow Rocks
Arch Rocks

210912

Workout of the Day for Sunday, September 12th, 2021:

10 Min AMRAP:
30 Dubz
20 DB Reverse Lunge
10 Strict Hanging leg Raise

10 Min AMRAP:
30 Side Plank Reach Through
20 DB Thruster
10 DB Box Step-Up

10 AMRAP:
30 Hollow, or Dead Bug Rocks
20 DB Curl
1 Min Plank

210911

Workout of the Day for 8am, Saturday, September 11th, 2021:

5 Sets*:
1 Muscle Clean
2 Front Squat
2 Push Jerk
1 Split Jerk

*Build Each Set

Clean & Jerk, Every 90 Seconds:
(Week 3)

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, September 11th, 2021:

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts 155/105-lb
100 Power Cleans 95/65-lb
100 Ground to Overhead 75/55-lb
43 Burpees

210910

Workout of the Day for Friday, September 10th, 2021:

10 Min EMOM, alt:
• WallBall
• Row

10 Min EMOM, alt:
• Burpee
• Bike/Ski

10 Min EMOM, alt:
• Devil Press
• Box Jump 30/24″

Sweat Sessions Workout:

10 Min EMOM, alt:
• WallBall
• Row

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

10 Min EMOM, alt:
• Plate G2OH
• Burpee

210909

Workout of the Day for Thursday, September 9th, 2021:

4 Rounds (32 Min Cap):
800m run
10 Sandbag Clean
4 Rope Climb

Sweat Sessions Workout:

4 Rounds (10 Min Cap):
5 Strict Pull-Up
5 Push-Up
30 Glute Bridges
30 Sec Plank

20 Min AMRAP:
400/320m Row
20 Arnold Press
40 Hollow Rocks
20 DB Bent Over Row
40 Arch Rock
20 Bicep Curl

210908

Workout of the Day for Wednesday, September 8th, 2021:

Tempo Front Squat:
4 x 3 @ 70% 1RM, 5 Sec. Negative Each rep

24 Min EMOM, alt:
• Squat Clean 95/65-lb
• Ring Dips
• GHD Sit-Up, or V-Up

Sweat Sessions Workout:
12 Min AMRAP:
3-6-9-12-15-18…
• DB Front Squat
• Box Jump
* 10 Lunges after each set

12 Min AMRAP:
3-6-9-12-15-18…
• DB Devil Press
• Cal Bike/Row/Ski
* 10 Lunges after each set