Workout of the Day

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 »

Week of 10/14/19-10/20/19

Monday: Every 90 seconds x 12 minutes (8 sets) – 1 Hang Power Clean – 1 Front Squat + EMOM 8: Min 1) Power Clean x 8 (135/95) Min 2) Front Squat x 8 (135/95) EMOM 5 Burpees Tuesday: 4 Sets: – Barbell Z-Press x 5, 5, 4, 4 *rest 60 seconds* – Handstand Negatives… Read more »

Week of 10/7/19-10/13/19

Monday: 4 Sets: – Overhead Squat x 5 *rest 2 minutes between sets* + AMRAP 12 – Run 2 Laps – 15 Overhead Squats (95/65) – 12 Strict Pullups Tuesday: 4 Sets: – DB Seated Arnold Press x 6 *rest 30 seconds* – Handstand Hold x :40 *rest 60 seconds* + AMRAP 10 – 6… Read more »

Week of 9/30/19-10/6/19

Monday: Every 2 Minutes x 6 Sets: – 3 Thrusters *take barbell from the floor* + For Time: – 25 Thrusters (95/65) – 400 Meter Run – 25 CTB Pullups – 400 Meter Run – 25 Thrusters (95/65) Tuesday: 4 Sets: – DB Z-Press @ 2112 x 8,8,7,6 *rest 60 seconds* – HS Hold or… Read more »

Week of 9/23/19-9/29/19

Monday: A. EMOM 8 – 1 Thruster *building* -rest 3 minutes- B. EMOM 8 – 1 Hang Squat Clean *building* -rest 3 minutes- C. AMRAP 3 – Max Hang Squat Cleans @ 85% Tuesday: “Big Helen” 3 Rounds For Time: – 400m Run (3 laps around back parking lot) – 21 American KBS (70/53) –… Read more »

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 »