Workout of the Day

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 »

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 »