210506

Workout of the Day for Thursday, May 6th, 2021:

3 Rounds:
800m Run
*1 Min Rest After Each Run

Deadlift:
Build to Heavy 5RM

“After Party”
5 Rounds:
200 Ft. Farmer Carry 100/70
1 Min Plank

Sweat Sessions Workout:

4 Rounds:
25 Banded Glute Bridge
20 Clamshell /side

6 Rounds (25 min time-cap):
20 Calories Bike, or Row
10 Strict Pull-Up
20 Box Jump
10 Dips

210505

Workout of the Day for Wednesday, May 5th, 2021:

For Time (35 Min Cap):

10-9-8-7-6-5-4-3-2-1:
Bench Press 155/105, or @ 65% 1RM
Box Jump Over 30/24″

Rest 2 Min, then:
20-18-16-14-12-10-8-6-4-2:
Push-Up, or Dips
DB Lunge

Rest 2 Min, then:

10-9-8-7-6-5-4-3-2-1:
Burpee
V-up, or TTB

Sweat Sessions Workout:

E3MOM For 3 Rounds:
2 Min Single Unders
Hollow Body Rock W/Remaining Time

Squat Therapy & Mobility

3 Rounds*:
30 DB Thruster
25/20 Cal Ski/Bike/Row
200m Run

210504

Workout of the Day for Tuesday, May 4th, 2021:

4 Min AMRAP:
200m Run
21 Clean & Jerk 95/65-lb
C2B With Remaining Time

4 Min AMRAP:
200m Run
15 Clean & Jerk 135/95-lb
C2B With Remaining Time

4 Min AMRAP:
200m Run
9 Clean & Jerk 185/130-lb
C2B With Remaining Time

Sweat Sessions Workout:

30 Min AMRAP:
5-10-15-20-25…
DBL KB Deadlift
Push-Up
Ring Row
Plate Ground-2-Overhead
Abmat Sit-Up

210503

Workout of the Day for Monday, May 3rd, 2021:

Backsquat
(Week 10/12)
2 @ 80-85%
Build to Today’s Heavy Single

8 Rounds Each, alt:
40 Sec. On / 20 Sec. Off:
• Sandbag Clean
• Cal Bike/Ski/Row

“After Party”
4 x 8 Back Hip Extension

Sweat Sessions Workout:

12 Min AMRAP:
12 Bicep Curl
12 Strict Press
24 Bent Over Row

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans

210502

Workout of the Day for Sunday, May 2nd, 2021:

10 Min AMRAP:
5-10-15-20-25…
Cal Bike/Row/Ski
WallBall
Weighted Abmat Sit-Up

10 Min AMRAP:
5-10-15-20-25…
DB Box Step-Up
Ring Row
Hollow Rock

10 Min AMRAP:
5-10-15-20-25…
DB Snatch
Push-Up
MedBall Russian Twist

210501

Workout of the Day for 8am, Saturday, May 1st, 2021:

5 Sets:
Halting Clean Deadlift +
Hang Clean +
High Hang Clean
*Build Each Set

Clean EMOM
(Week 2)

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

*1 Min Rest Between Sets

Workout of the Day for 8am, Saturday, May 1st, 2021:

Min 00-07:
“Diane”
21-15-9:
Deadlift 225/155-lb
HSPU

Min 12-20:
2 Rounds:
400m Run
14 Toes-2-Bar
20 Bent Over Row 95/65-Bb

Min 25-32:
7 Min AMRAP:
200m Run
14 Chest-2-Bar
20 Shoulder-2-Overhead 95/65-lb

210430

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

With a 25:00 min clock:
10 Rounds:
15/12 Cal Bike/row/Ski
10 Bar Facing Burpee

With remaining time: Build to 1 RM Clean

Sweat Sessions Workout:

Every 30 Sec. for 30 min, Alt:
• DB Thrusters
• Rest
• Burpees
• Rest
• Cal Bike, or Row
• Rest

210429

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

5 Rounds*:
400m Run
30 Push-Up
20 V-Up
10 Strict Pull-Up

*90 Sec. Rest Between Rounds. Bonus: Wear a Weight Vest 20/14-lb

Sweat Sessions Workout:

In a 30 Minute Window:
3 Rounds “Barbara”
20 Pull-Up
30 Push-Ups
40 Sit-Ups
50 Air Squats

*Rest 3 Min Between Rounds

AMRAP With Remaining Time:
200m Farmer Carry
20 KB Reverse Lunge
20 V-Up
1 Minute Plank

210428

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

4 Sets, for quality (14 Min Cap):
20 DB Bicep Curl
20 DB Strict Press
20 DB Bent Over Row

For Time (14 Min Cap):
100 Dubz
21 Power Snatch 115/80-lb
100 Dubz
15 Power Snatch 115/80-lb
100 Dubz
9 Power Snatch 115/80-lb

Sweat Sessions Workout:

4 Sets, for quality (14 Min Cap):
20 DB Bicep Curl
20 DB Strict Press
20 DB Bent Over Row

For Time:
27-21-15-9:
Cal Bike/Row/Ski
Plate G2OH

210427

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

Push Press:
(Week 1)
3 x 5 @ 70% 1RM

3 Rounds (22 min cap):
1000m Row/Ski, 2k Bike
20 Toes-2-Bar
10 Strict Deficit HSPU

Sweat Sessions Workout:

20 min AMRAP:
10 Wallball
20 Dumbbell Snatch
30 Box Jumps
40 Walking Lunge