Workout of the Day

Saturday, October 17th 2020

“Another One”
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (70/53)
12 Power Snatches (75/55)
9/7 Calorie Row

Fit: 53/35, 65/45
Dyn: 35/25, 45/35

“Another One”[HOME]
On the 3:00 x 7 Rounds:
15 Dumbbell Goblet Squats (50/35)
12 Alternating Dumbbell Snatches (50/35)
9 Lateral Burpees Over Dumbbell

Thursday, October 15th 2020

“Deadline”
AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
9 Strict Handstand Push-ups

Fit: 205/145, HRPUs
Dyn: 135/95, Box Pushups

“Deadline”[HOME]
21-18-15-12-9-6-3:
Double Dumbbell Deadlifts (50’s/35’s)
Hand Release Push-ups

Wednesday, October 14th 2020

“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Dumbbell Run (50/35)
20 Double Dumbbell Squats (50’s/35’s)

Fit: 35/25
Dyn: 25/15

“Again and Again”[HOME]
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)

Tuesday, October 13th 2020

Push Jerk

*15min to Build to a Heavy Single

“Push Pop”
4 Rounds For Time:
800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks (165/115)

Fit: K2Es, 135/95
Dyn: V-Ups, 95/65

“Push Pop”[HOME]
5 Rounds:
15 Weighted Sit-ups (50/35)
15 Double Dumbbell Push Press (50’s/35’s)

Monday, October 12th 2020

Power Clean
On the 1:30 x 6 Sets:
3 Power Cleans

“Tidying Up”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Fit: 75/55, 60 Single Unders, 14/10
Dyn: 55/35, 10/8

“Tidying Up”[HOME]
AMRAP 15:
15 Double Dumbbell Power Cleans (50’s/35’s)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders

Saturday, October 10th 2020

“Street Sweeper”
For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Rx+:135, C2B Pullups
Rx: 115/85
Fit: 75/55, Banded Pullups/Ring Rows
Dyn: 45/35

“Street Sweeper”[HOME]
For Time:
21-18-15-12-9:
Single Dumbbell Thrusters (50/35)
Single Dumbbell Bent Over Rows (Each Side)

Friday, October 9th 2020

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Fit: 75% BW, Box Step Ups
Dyn: 50% BW

“Christine”[HOME]
3 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts (50’s/35’s)
40 Jumping Lunges

Thursday, October 8th 2020

“Handful”
AMRAP 20:
1,000 Meter Assault Bike
10 Strict Pullups
20 Hand Release Push-ups
30 AbMat Sit-ups

Rx+: 10 HSPUs
Fit: Banded Pullups/Ring Rows, Regular Pushups
Dyn: Box Pushups

“Handful”[HOME]
AMRAP 20:
10 Strict Pull-ups
20 Hand Release Push-ups
30 AbMat Sit-ups

Tuesday, October 6th 2020

“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24″/20″)

Fit: 150 Single Unders, 95/65, 115/85, 135/95, Burpee Box Step Overs
Dyn: 45/35, 75/55,95/65, 12 Regular Burpees

“Power Outage”[HOME]
3 x AMRAP 5:
Buy-In: 100 Double Unders
10 Double Dumbbell Hang Power Cleans (50’s/35’s)
10 Burpees

Rest 5 Minutes Between Rounds

Monday, October 5th 2020

“Bamm-Bamm”
AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Assault Bike
20 Toes to Bar

Fit: 14/10, 35/25, K2Es
Dyn: 10/8, 25/15, V-Ups

“Bamm-Bamm”[HOME]
AMRAP 20:
40 Air Squats
20 Alternating Dumbbell Snatches (50/35)
40 Sit-ups
20 Alternating Dumbbell Snatches (50/35)