Workout of the Day

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 »

Week of 7/8/19-7/14/19

Monday: Front Squat – Work up to 1 RM in 20 minutes + For Time: – 30 DB Thrusters (50/35) – 400m Run – 30 DB Thrusters (50/35) Tuesday: In Teams of 2 0:00-10:00 100/70 cal Ski/Bike 10:00-20:00 50 Devil’s Press (50/35) 20:00-30:00 400m Farmer’s Carry (together) Wednesday: EMOM 21: Min 1) Row 15/12 Cals… Read more »

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

Monday: 3 sets: – Front Squat x 2 reps *rest 60 seconds* – 5-8 Muscle Ups or 5-8 Muscle Up Transitions *rest 90 seconds* + AMRAP 5: – Thrusters 135/95 Tuesday: Every 3 mins x 18 mins: – Interval 1/3/5: Row 500m/400m – Interval 2/4/6: Sprint 2 Laps Cash Out: 2 Lap Farmer’s Carry (53/35)… Read more »

Week of 6/24/19-6/30/19

Monday: 3 sets: – Front Squat: 4, 4, 4 *rest 60 seconds* – Ring Dips: 6-8 Reps @2112 tempo *rest 90 seconds* + 42-30-18 KB/DB Deadlifts 21-15-9 Handstand Push Ups *10 min cap* Tuesday: EMOM 10 – 1 Power Clean *building* + AMRAP 7 – 20 Medball Cleans 20/14 – 10 Burpees Wednesday: Every 3:00… Read more »

Week of 6/17/19-6/23/19

Monday: 3 Sets: A1. Front Squat: 6, 6, 6 *rest 60 seconds A2. Ring Support Hold x 25-30 sec *rest 90 seconds + “Power Elizabeth” 21-15-9 -Power Cleans (135/95) -Ring Dips *10m cap* Tuesday: 4 Rounds: -30 DB Lunges (50/35) -3 Laps Run -15 Toes to Bar Wednesday: 5 Sets: On a 2 minute clock… Read more »

Week of 6/10/19-6/16/19

Monday: 3 Sets: -Front Squat x 8 reps *rest 60 seconds* -1 Minute Max Pushups *rest 90 seconds* + 5 Rounds: -15 American Kettlebell Swings (53/35) -10 Chest To Bar Pullups *9 minute cap* Tuesday: EMOM 21: 1) 15/12 cal Row 2) 15-20 Burpees 3) :40 Box Jump Overs Wednesday: 5 Sets: On a 5… Read more »

Week of 6/3/19-6/9/19

Monday: 3 sets: – Front Squat x 10 reps *rest 60 seconds* – Pushups x 20 reps *rest 90 seconds* + AMRAP 8: – 10 Goblet Squats (53/35) – 10 Burpees Tuesday: EMOM 21: Min 1 – 10/7 Cal Echo Bike Min 2 – 45 sec Walking Lunges Min 3 – 45 sec Front Rack… Read more »

Week of 5/27/19-6/2/19

Monday: Open Gym from 9-12 Tuesday: Groups of 2: 0:00-15:00 -Row 3k (switch every 250m) 15:00-25:00 -Partner A: 10 Barbell Back Squats (115/75) -Partner B: Max Effort Wall Sit Wednesday: For Time: -30/25 Cal Echo Bike -30 DB Push Press @ 50/35 -30 Barbell Deadlifts @ 135/95 -400m Run -30 DB Deadlifts @ 50/35 -30… Read more »

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 »