Workout of the Day

Week of 5/20/19-5/26/19

Monday: AMRAP 10: – 15 DB Front Squats (50/35) – 10/7 Cal Echo Bike *rest 2 minutes* AMRAP 10: -15 Barbell Push Press (115/75) -50 Double Unders Tuesday: 5 sets: -10 Barbell Rows (supine grip) -12 Weighted Pushups *rest 1 minute between sets* + EMOM 12: Min 1 – Max Power Cleans (95/65) Min 2… Read more »

Week of 5/13/19-5/19/19

Monday: 5 Rounds: -20 Push Ups -30 Alternating Lunges -20 Pull Ups -30 Jump Squats *scale up = bring a 20# weighted vest * Tuesday: 3 sets: -Ski Erg x 10/7 Cals directly into -ME DB Push Press (aim for 15-20 reps) *rest 90 seconds* + AMRAP 8: -Ski ERG x 10/7 Cals -KB Front… Read more »

Week of 5/6/19-5/12/19

Monday: – 50/40 cal Bike/Row – 40 Pullups – 50 Box Jumps – 40 Pullups – 50 DB Lunges (50/35) – 50/40 cal Bike/Row Tuesday: 2 sets: AMRAP 5 – 10 Pushups – 50′ Farmer’s Carry *rest 2 minutes* AMRAP 5 – 10 KB/DB Front Rack Squats – 100′ KB/DB Front Rack Carry *rest 2… Read more »

Week of 4/29/19-5/5/19

Monday: On a 5 minute clock: – Row 30/20 cals – Run 2 laps *rest in remaining time x 6 sets* Tuesday: – 800m Run – 21 Deadlifts (225/155) – 21 Pushups – 21 Ring Dips – 600m Run – 15 Deadlifts (275/185) – 15 Pushups – 15 Ring Dips – 400m Run – 9… Read more »

Week of 4/22/19-4/28/19

Monday: EMOM 30 Min 1 – :30 row Min 2 – :30 russian kbs (70/53) Min 3 – :30 push ups Min 4 – :30 hollow hold Min 5 – :30 chin-ups Tuesday: 4 sets: A1. Barbell Push Press x 8 reps *rest 60 sec* A2. :30 Max Toes to Bar *rest 90 sec* *barbell… Read more »

Week of 4/15/19-4/21/19

Monday: Half Mile Run 50 DB Box Step Overs @ 20″ (50/35) 500m Row 50 DB Front Rack Lunges (50/35) Half Mile Run Tuesday: 4 sets: A1. DB Push Press x 15 Reps *rest 60 sec* A2. 30 sec Max Chest to Bar Pull Ups *rest 90 sec* + 3 Rounds: -10 UB Shoulder to… Read more »

Week of 4/8/19-4/14/19

Monday: AMRAP 10 – 500m Row – 20 Hand Release Pushups *rest 2 minutes* AMRAP 10 – Run 2 Laps – 20 Alternating DB Lunges (50/35) Tuesday: 4 Sets A1) Standing DB Arnold Press x 6/arm @ 2112 *rest 60 sec* A2) Inverted Barbell Row x 10 reps *rest 90 secs* + AMRAP 12 –… Read more »

Week of 4/1/19-4/7/19

Monday: 4 Rounds: 500m Row 50 Double Unders 50 Air Squats *rest 2 min between sets* Tuesday: 4 Sets: A1. Alternating DB Strict Press x 16 Reps (8/side) *rest :60* A2. :30 Strict Pull-ups *rest :90* + 3 min clock: 12/9 Cal AB ME Accumulated Plank Hold *rest :60 x 4 sets Wednesday: 5 sets:… Read more »

Week of 3/25/19-3/31/19

Monday: 5 sets: Rear Foot Elevated Split Squats x 8 reps/leg *rest 90 sec* + AMRAP 10 10 Box Jumps (24/20) 10 Wall Ball Shots (20/14) 10 Alternating Reverse Lunges Tuesday: 3 sets: A1) Landmine Press x 8-10 reps/side @ 21×1 A2) Strict Pull-ups x 8-10 reps @ 21×1 *rest 90 sec* + For Time:… Read more »

Week of 3/18/19-3/24/19

Monday: 5 sets: Front Foot Elevated Split Squat x 8 reps *rest 90 sec* + EMOM 12: Min 1 – Squat Cleans x 10 reps (135/95) Min 2 – Russian KBS x 15-20 reps (50/35) Min 3 – Toes To Bar x 10-15 reps Tuesday: On a 15 minute clock: Barbell Bench Press – build… Read more »