Workout of the Day

Week of 1/20/20-1/26/20

Monday: EMOM 24 Min 1) Row 15/12 Cals Min 2) 10 KB Front Rack Reverse Lunges (53/35) Min 3) Row 15/12 Cals Min 4) :40 KB Front Rack Hold Tuesday: Push Jerk 10-8-6-4-2, building *rest 2 mins between sets* + AMRAP 7 – 12 Push Jerks (95/65) – 8 Handstand Pushups Wednesday: Back Squat 8-8-8,… Read more »

Week of 1/13/20-1/19/20

Monday: 5 Rounds – 20/15 cal Row – 15 DB Front Squats – 15 Russian KBS (53//35) *rest 2 minutes* Tuesday: Push Press 10-8-6-4-2 *rest 2 minutes between sets* + AMRAP 8 – 5 Strict HSPU – 10 C2B Pullups Wednesday: Back Squat 3 x 10 @ 55% of 1RM *rest 1 minute* + Power… Read more »

Week of 1/6/20-1/12/20

Monday: Back Squat – Build to a tough single in 20 minutes + AMRAP 7 3, 6, 9, 12…etc. – Russian KBS (70/53) – Goblet Squats (70/53) Tuesday: Strict Press 10-8-6-4-2 *rest 2 minutes between sets* + EMOM 10 Min 1) 10-15 DB Strict Press Min 2) 50 Double Unders Wednesday: 4 Rounds – Row… Read more »

Week of 12/30/19-1/5/20

Monday: Back Squat 5 @ 40% 5 @ 50% 5 @ 60% *all based off of training max* + AMRAP 4: – 40 Wall Ball Shots (20/14) – Max Air Squats in remaining time rest 2 minutes AMRAP 4: – 30 Box Jump Overs (24/20) – Max Air Squats in remaining time *score = total… Read more »

Week of 12/16/19-12/22/19

Monday: Back Squat 3 @ 70% of training max 3 @ 80% of training max 3+ @ 90% of training max *training max is 90% of 1 RM* + AMRAP 7: – 10 Goblet Squats (70/53) – 5 Box Jumps (30/24) Tuesday: AMRAP 20: – 25 American KBS (70/53) – 20 Pushups – 200m Ski… Read more »

Week of 11/18/19-11/24/19

Monday: 3 Sets – Barbell Front Rack Stepups x 16 steps *rest 2 minutes* + 4 Rounds – 10 Back Squats (135/95) – 12 Burpees Over The Bar *12 minute cap* Tuesday: 7 Rounds – 10 DB Push Press (50/35) – 10 Toes to Bar – 10 DB Deadlifts (50/35) – 30 Double Unders Wednesday:… Read more »

Week of 11/11/19-11/17/19

Monday: 4 Sets: A1) Inverted Row x 6-8, rest 60 seconds A2) Single Arm DB Row x 10/arm, rest 90 seconds + EMOM 12: Min 1) 12 DB Lunges (at side) (50/35) Min 2) 15 DB Deadlifts (50/35) Min 3) 10-12 DB Thrusters (50/35) Tuesday: 4 Rounds: – Run 2 Laps – 20 Hollow Rocks… Read more »

Week of 11/4/19-11/10/19

Monday: 4 Sets: – 16 Alt Goblet Stepups (8/leg) *rest 90 seconds* + AMRAP 12: – 400m Run – 20 Goblet Squats Tuesday: Tabata (8 intervals of each): – Burpees – KB/DB Deadlifts – Double Unders – Toes to Bar *rest 60 seconds between movements* Wednesday: Every 90 seconds x 7 sets: – 1 Hang… Read more »

Week of 10/28/19-11/3/19

Monday: Every 2 minutes x 14 minutes: – 1 Power Clean + 1 Squat Clean + For Time: – 20 Hang Squat Cleans (135/95) – 30 American KBS (70/53) – 400m Run Tuesday: 21-15-9 – Toes to Bar – Handstand Pushups *10 minute cap* *rest 5 minutes* 21-15-9 (18-12-6) – Echo Bike Cals – Pullups… Read more »

Week of 10/21/19-10/27/19

Monday: Every 2 mins x 14 mins (7 sets): – 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + EMOM 8: Min 1) 6 Hang Power Cleans (155/105) Min 2) 15-20 Wall Ball Shots (20/14)(10’/9′) Tuesday: 4 Sets: A1. Strict HSPU x 6-8 reps *rest 60 seconds* A2. Weighted Plank… Read more »