Workout of the Day

Week of 9/16/19-9/22/19

Monday: Every 90 seconds x 12 minutes (8 sets): – 1 Power Clean + 1 Hang Squat Clean + EMOM 10: Odd – 8 Front Squats @ 155/105 Even – 50 Double Unders Tuesday: Every 2 minutes x 10 minutes (5 sets): Choose from the following gymnastics movements Level 1 – 5-8 Ring Muscle Ups… Read more »

Week of 9/9/19-9/15/19

Monday: EMOM 10: – 1 Hang Power Snatch + 1 Hang Squat Snatch + 5 Rounds For Time: – 7 Hang Squat Snatch (115/75) – 12 Burpees Over the Bar *12 minute cap* Tuesday: Every 6 Minutes x 30 Minutes (5 sets): – 400m Run then 21-18-15-12-9 – Barbell Thrusters (increase weight) – Pullups Wednesday:… Read more »

Week of 9/1/19-9/7/19

Monday: Stateline’s 12 Days of Fitness! 1 – Snatch (135/95) 2 – Strict HSPU 3 – Muscle Ups 4 – Front Squats (135/95) 5 – Shoulder to Overhead (135/95) 6 – Burpees 7 – Toes to Bar 8 – Wall Ball Shots (20/14) 9 – KBS (53/35) 10 – KB Goblet Box Stepups (53/35) (24/20)… Read more »

Week of 8/26/19-8/31/19

Monday: Close Grip Bench Press: 8, 6, 4, 2 *rest 2 minutes between sets* + 3 Rounds for Time: – 20 Chest to Bar Pullups – 15 Handstand Pushups Tuesday: 2 Rounds: – 200m Farmer’s Carry (1 lap around back parking lot) – 30/20 Cal Echo Bike into 2 Rounds: – 500m Run (out back,… Read more »

Week of 8/19/19-8/25/19

Monday: Front Rack Barbell Stepups x 16 (8/leg) *rest 2 minutes* + AMRAP 12 – 15 Toes-to-Bar – 9 DB Thrusters (50/35) – 10 Alternating Lunges Tuesday: Every 5 minutes x 30 minutes (6 sets): – 1000m/800m Echo Bike – 15 Burpees Wednesday: EMOM 21 Min 1) Devil’s Press x 5-8 reps (50/35) Min 2)… Read more »

Week of 8/12/19-8/18-19

Monday: A1) Bench Press: 8,6,4,2 A2) Max Effort DB Floor Press: 8+ reps *rest 2 minutes* B) Tabata – 8 sets of each movement – Pullups – Pushups – Ski ERG Tuesday: Every 5 minutes x 30 minutes (6 sets): – 500m/400m Row – 25 Wall Ball Shots (20/14) Wednesday: Every 2 minutes x 12… Read more »

Week of 8/5/19-8/11/19

Monday: Front Squats: 8, 6, 4, 2 *rest 2 minutes between sets* + AMRAP 8: – 10 DB Front Rack Lunges (50/35) – 30 Double Unders Tuesday: “Triple Decker” At 0:00 – 4k/3.5k Echo Bike At 10:00 – 2k/1500m Row At 20:00 – 1 Mile Run Wednesday: Every 90 seconds for 12 minutes (8 sets):… Read more »

Week of 7/29/19-8/4/19

Monday: 5 Sets: Back Rack Reverse Lunges x 12 reps (6/leg) *rest 2 minutes* + AMRAP 10: – 5 Devil’s Press (50/35) – 10 Pushups Tuesday: With a partner, follow the leader style: 10 Rounds (each) – 12/9 Cal Row SPRINT – 10 DB Front Squats – 5 Pullups Wednesday: EMOM 24: Min 1) 5… Read more »

Week of 7/22/19-7/28/19

Monday: Back Squat – 8, 6, 4, 2 *building* *rest 2 mins between sets* + 7 Minute Clock: -40/30 cal Echo Bike + In Remaining Time: AMRAP – 12 Back Squats (95/65) – 12 Weighted Situps Tuesday: EMOM 21: Min 1) 10-12 Push Press (135/95) Min 2) 12-15 Chest to Bar Pullups Min 3) 10/7… Read more »

Week of 7/15/19-7/21/19

Monday: Buy In: -Half Mile Run *into* 10 Rounds: – 10 Pushups – 10 DB Situps – 10 Alt DB Snatch (50/35) Tuesday: EMOM 24: Min 1) Front Squat x 10 Min 2) High Box Jumps x 5-10 Min 3) Ski ERG x 10/7 cals Wednesday: Every 90s x 12mins (8 sets): – 1 Hang… Read more »