Workout of the Day

Saturday, September 26th 2020

“One Direction”
5 Rounds:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Thrusters (95/65)
1 Minute Rest

Fit: 75/55
Dyn: 45/35

“One Direction”[HOME]
5 Rounds:
20 Single Arm Dumbbell Thrusters (50/35)
15 Burpees

10 Reps Each Side For Thrusters

Friday, September 25th 2020

Bench Press
-Build to a heavy set of 8

“Damn Diane”
3 Rounds For Time
15 Deadlifts (225/155)
15 Handstand Push-ups

Rx+: 315/205, Strict HSPUs
Fit: 185/135, HRPUs
Dyn: 135/95, Pushups

“Damn Diane”[HOME]
3 Rounds For Time
15 Double Dumbbell Deadlifts
15 Hand Release Push-Ups

Wednesday, September 23rd 2020

“Nasty Nancy”
5 Rounds
500m Run
15 Overhead Squats (95/65)
15 Bar Facing Burpees

Games: 185/135
Rx+: 135/95
Fit: 75/55
Dyn: 45/35, Front Squats

“Nasty Nancy”[HOME]
5 Rounds
500m Run
15 Single DB Overhead Squats
15 DB Facing Burpees

Tuesday, September 22nd 2020

Clean Complex
10min EMOM
-1 Power Clean
-1 Squat Clean

“Awful Annie”
50-40-30-20-10
Double Unders
Abmat Situps
5-4-3-2-1
Clean (185/135)

Rx+: GHD situps, 225/155
Fit: 2:1 Single Unders, 135/95
Dyn: 95/65

“Awful Annie”[HOME]
50-40-30-20-10
Double Unders
Situps

Monday, September 21st 2020

“Friendly Fran”
[20min Time Cap]
3 Rounds for Time
21 Thrusters (95/65)
21 Pullups

with remaining time

Establish 1RM Front Squat

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

“Friendly Fran”[HOME]
3 Rounds for Time
21 Goblet Thrusters
21 DB Bent Over Rows (per side)

Saturday, September 19th 2020

“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter DB Run (50/35)
30 Chest to Bar Pull-ups
400 Meter DB Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

Fit: 35/25, Regular Pullups
Dyn: 25/15, Ring Rows/Banded Pullups

“Door Dash”[HOME]
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Single Dumbbell Farmers Carry (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

Friday, September 18th 2020

“Litter Box”
For Time:

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

Fit: 35’s/25’s, 135/95
Dyn: 25’s/15’s, 95/65

“Litter Box”[HOME]
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats (50’s/35’s)
9 Double Dumbell Deadlifts (50’s/35’s)
12 Lateral Burpees Over Dumbbells

Rest 1 Minute Between Rounds

Thursday, September 17th 2020

Weighted Pull-up
Build to a Heavy Set of 3

Weighted Strict Ring Dip
Build to a Heavy Set of 3

“Up & Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

[Climb By 3 Reps Each Round]

Fit: Pushups, Ring Rows/Banded Strict Pullups, 60 Single Unders
Dyn: Box Pushups, Ring Rows

“Up and Under”[HOME]
AMRAP 10:
10 Renegade Rows (50’s/35’s)
200 Meter Run

Wednesday, September 16th 2020

“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

“Extra Credit”
3 Rounds:
20 Weighted AbMat Sit-ups
20 Rower Pike-ups
20 AbMat Sit-ups

“Big Clean Complex”[HOME]
For Time:
30-20-10:
Double Dumbbell Power Cleans (50’s/35’s)
Double Dumbbell Push Press (50’s/35’s)