210907

Workout of the Day for Tuesday, September 7th, 2021:

Strict Press:
3-3-3
Push Press:
2-2-2
Push Jerk:
1-1-1

Time Trial:
2k Row

“After Party”
3 Rounds:
1 Min Double KB Front Rack Walk
15 GHD Sit-Up

Sweat Sessions Workout:

9 min EMOM, alt::
Double KB Front Rack Walk
Hollow Rock
Arch Rock

24 Min EMOM, alt:
•DB Push Press
•Ring Row
•DB Box Step-Up
•Strict hanging leg Raise

210906

**7am, 8am, 9am classes only tomorrow (Monday, September 6th, 2021)

Workout of the Day for Sunday, September 11th, 2021:

AMRAP in 26 minutes
31 Double-Unders
25 Pull-Ups
23 Push-Ups
23 Air Squats
23 AbMat Sit-Ups
22 Kettlebell Swings (53/35 lb)
22 calorie Row
22 Toes-to-Bars
20 Wall Ball Shots (20/14 lb)
20 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)
20 Burpees
20 Dumbbell Thrusters (2×50/35 lb)
Cash-Out: 3 minute Plank Hold
On a 26-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. After the 26 minutes, athlete will accumulate a 3-minute Plank Hold.

Score is the total number of rounds and repetitions completed before the 26-minute clock stops.

On a 26-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. After the 26 minutes, athlete will accumulate a 3-minute Plank Hold.

Background: This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The rep scheme signifies the ages of the 13 soldiers:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

After the AMRAP, each minute of the Plank Hold signifies the 3 branches of the military that lost heroes: Army, Navy, and Marines.

210905

Workout of the Day for Sunday, September 11th, 2021:

20 Min AMRAP:
200m Run
30 KB Swing
40 Walking Lunge
50 Dubz

Then 3 Rounds (10 Min Cap):
200m KB Farmer Carry
20 Russian MedBall Twists

210904

Workout of the Day for 8am, Saturday, September 4th, 2021:

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

*Build Each Set

Clean & Jerk, Every 90 Seconds:
(Week 2)

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, September 4th, 2021:

In Teams of 2:
20 Min AMRAP:
40/30 Cal Row/Bike/Ski
20 SandBag Clean
40 WallBall
20 Ring Dip

Rest 4 Min, then:

6 Min AMRAP:
DB Box Step-Up
*Partner B must perform 30 Hollow Rock or Arch Rock Before Switching. Score is total team step-ups.

“After Party”
3 Rounds:
12 DB Curl
12 DB Arnold Press
12 DB Bent Over Row
12 DB Bench Press

210903

Workout of the Day for Friday, September 3rd, 2021:

Thruster:
10 Min to Build to Heavy 5-Rep Thruster

“Fran”

21-15-9:
Thruster 95/65-lb
Pull-Up

After Party
3 Rounds (For Quality):
21 Cal Ski
21 Hollow Rocks
21 Arch Rock

Sweat Sessions Workout:
8 Each, 30 Sec. On / 15 Sec. Rest, alt:
• DB Thruster
• Cal Bike/Row/Ski
• Air Squat
• Plate G2OH

210902

Workout of the Day for Thursday, September 2nd, 2021:

Deadlift
(week 2)
5-5-5, Build each set

“Annie”
50-40-30-20-10:
Dubz
AbMat Sit-Ups

Sweat Sessions Workout:
7 Min AMRAP:
7 DB Push Press
14 Box Jump
21 Hollow Rocks

7 Min AMRAP:
7 Push-Up
14 Dubz
21 V-Up

7 Min AMRAP:
7 Dips
14 Pull-Up
21 AbMat SitUp

210901

Workout of the Day for Wednesday, September 1st, 2021:

Every 5 Min for 5 Rounds:
20 Burpee to Plate
20/15 Cal. Row/Bike/Ski
1 Set of Max Wall Balls (20/14)

*Score is total WallBalls Completed

“After Party”
4 Rounds:
15 GHD Sit-Up
5 Strict Weighted Pull-Up

Sweat Sessions Workout:
8 Min EMOM, alt:
• Banded Hip Thrust
• Strict Hanging leg Raise

24 Min EMOM, alt:
• Burpee to Plate
• Cal Bike/Row/Ski
• KB Swing
• Rest

210831

Workout of the Day for Tuesday, August 31st, 2021:

Power Clean EMOM*:
3 x 3 @ 65%
3 x 2 @ 70%
3 x 1 @ 75%

*1 Min Rest Between Sets

Elizabeth
21-15-9:
Power Clean
Ring Dips

“After Party”
3 Sets:
1 Minute Handstand Hold
30 Hollow Rocks

Sweat Sessions Workout:

12 Min AMRAP:
10-20-30-40-50…
DB Snatch
Box Jump Over
Push-Up

12 Min AMRAP:
10-20-30-40-50…
DB Snatch
WallBall
V-Up

Sweat Sessions Workout:

12 Min AMRAP:
10-20-30-40-50…
DB Snatch
Box Jump Over
Push-Up

12 Min AMRAP:
10-20-30-40-50…
DB Snatch
WallBall
V-Up

210830

Workout of the Day for Monday, August 30th, 2021:

Split Jerk:
5-3-2-1-1-1

5 Rounds (For Quality)
12 Bulgarian Split Squat @ 40% 1RM Backsquat
10/8 Cal Bike/Row/Ski
8 C2B

“After Party”
4 Rounds:
12 Back-Hip Extensions
12 Side-Plank Reach Through / Side

Sweat Sessions Workout:
4 Rounds:
12 DB Front Squat
12 Double DB Snatch
12 DB Bent Over Row

5 Rounds (For Quality)
20 Bulgarian Split Squat
12 Strict Pull-Up, or Ring Row
20 Abmat Sit-Up

210829

Workout of the Day for Sunday, August 29th, 2021:

8 Min AMRAP:
20 Bicep Curl
20 DB Strict Press
20 AbMat Sit-Up

20 Min AMRAP:
25 Sandbag or Medball Clean
25 Burpee
25 WallBall
25 Strict Hanging Leg Raise
25 KB Swing
25/20 Cal Bike/Row/Ski
25 DB Thruster