210426

Workout of the Day for Monday, April 26th, 2021:

Backsquat
(Week 9)
Build to Today’s heavy 3RM

4 Rounds (17 Min Cap):
400m Run
5 Muscle-Up

—Rest 1 Min, then:

Accumulate 3 Min Plank

Sweat Sessions Workout:

Every 45 Sec. For 40 Rounds, Alternating Between:
• KB Swing
• Burpee
• DB Hang Clean & Jerk
• Rest

210425

Workout of the Day for Sunday, April 25th, 2021:

30 Min EMOM, alt:
•DB Bicep Curl
•Single Arm KB Bent Over Row
•DB/KB Box Step-Up
•Cal Bike/Row/Ski
•Side-Plank Reach Through

210424

Workout of the Day for 8am, Saturday, April 24th, 2021:

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

Clean EMOM
(Week 1)

3 x 4 @ 60%
3 x 3 @ 65%
3 x 2 @ 70%
3 x 1 @ 75%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, April 24th, 2021:

Min 00-12:
3 Rounds:
400m Run
20 DB Snatch 53/35-lb
10 Dips

Min 17-30:
5 Rounds:
12 Deadlift 115/80-lb
9 Hang power Clean 115/80-lb
6 S2OH 115/80-lb

Min 32-37:
Max Push-Ups
*Start with and EMOM perform 5 Burpee Pul-Ups

210423

Workout of the Day for Friday, April 23rd, 2021:

4 Sets, for quality (18 Min Cap):
15 DB Bicep Curl
15 DB Strict Press
15 DB Bent Over Row
15 Double KB Sumo Deadlift

10 Min AMRAP:
5-10-15-20-25…
WallBall
Hang Power Snatch 95/65-lb

Sweat Sessions Workout:
25 min AMRAP:
20 DB Thrusters
20 Burpee
20 Front squat
20 Pull-Up
20 Single DB Devil Press

*Start with and every 3 Minutes perform a 200m Run.

210422

Workout of the Day for Thursday, April 22nd, 2021:

4 x 5 Min AMRAP:
20/15 Cal Bike/Row/Ski
20 DB Bench Press
20 Box Jump Over
20 Toes-2-Bar
Max Reps Hollow Rock in Remaining Time

*1 Min Rest Between Rounds

“After Party:”
4 x 8 Back-Hip Extensions

Sweat Sessions Workout:
5 x 4 Min AMRAP:
20/15 Cal Bike/Row/Ski
20 DB Push Jerk
20 Toes-2-Bar
Max Reps Hollow Rock in Remaining Time

*1 Min Rest Between Rounds

“After Party:”
4 x 8 Back-Hip Extensions

210421

Workout of the Day for Wednesday, April 21st, 2021:

Tempo Front Squat:
3 x 2 Tempo: 53X1

20 Min AMRAP:
3 Hang Squat Clean*
200m Run
50 Dubz

*Start at 50% 1RM, add 5% Each Round

“After Party”
3 x 12 Barbell Hip Thrust

Sweat Sessions Workout:
25 Min AMRAP:
50 Wallball
50 Box Jump
50 Dips
50 Weighted Abmat Sit-Up

210420

Workout of the Day for Tuesday, April 20th, 2021:

Min 00-10:
Split Jerk:
5-3-2-1-1-1
*Build Each Set

Min 15-21:
21-15-9:
S2OH 155/105-lb
*15 Bar Facing Burpee After Each Set

Min 24-27:
3 sets:
15 Hollow Rock
15 Arch Rock
30 Side Plank Reach Through

Sweat Sessions Workout:
7 Rounds (for quality):
7 Cal Bike/Row/Ski
7 Strict Pull-Up
7 KB Swing
7 Push-Up
7 Burpee
7 V-Up

210419

Workout of the Day for Monday, April 19th, 2021:

Backsquat
(Week 8)
3 x 2 @ 85% 1RM

4 Rounds (20 Min Cap):
500m Row, or 400m run
15 Pull-Up
25 Push-Up
*1 Min Rest Between Rounds

“After Party”
3 Sets:
20 Bicep Curl
20 DB Strict Press
20 DB Bent Over Row

Sweat Sessions Workout:

4 Sets (12 Min Cap):
15 Bicep Curl
15 DB Strict Press
15 DB Bent Over Row

8 x 60 Seconds on 30 sec rest, alt:
• Cal Row/Bike/Ski
• Hanging Knee Raise
• DBL KB Sumo Deadlift
• Plate Clean & Jerk

210418

Workout of the Day for Sunday, April 18th, 2021:

For Time (25 Min cap):
200m Run
15 Burpee
20 DB Movement

*DB Movements:
Round 1: Deadlift
Round 2: Hang Clean
Round 3: Front Squat
Round 4: Shoulder-2-Overhead
Round 5: Reverse Lunge
Round 6: Snatch

210417

Workout of the Day for 8am, Saturday, April 17th, 2021:
3 Sets:
3 Muscle Clean
3 High Hang Clean
3 Front Squat

Power Clean
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, April 17th, 2021:

2 Rounds (25 Min Cap)
400m Run
20 Pull-Ups
400m Run
20 Bench press 155/105-lb
400m Run
20 DB Bent Over Row
400m Run
20 Dips