Workout of the Day

Saturday, September 5th 2020

“Dream Team”
[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)
Fit: 14/10, 53/35
Dyn: 12/10, 35/25, 20″

“Dream Team”[HOME]
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Burpees

Directly Into…

10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters (50/35)

Friday, September 4th 2020

Squat Clean

*15 min to build to a heavy

“Mirror, Mirror”
For Time:
400 Meter Run
21 Squat Cleans (135/95)
200 Meter Run
21 Pullups
200 Meter Run
21 Squat Cleans (135/95)
400 Meter Run

Fit: 95/65, Ring Rows
Dyn: 600 & 200m runs, 75/55, Ring Rows

“Mirror, Mirror”[HOME]
For Time:
800 Meter Run
21 Alt Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
42 Alt DB Bent over Rows
400 Meter Run
21 Alt Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run

Thursday, September 3rd 2020

“Over It”
On the 2:00 x 3 Rounds:
15/12 Calorie Row
12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
6 Lateral Burpees Over Rower

Fit: 12/9 Cals
Dyn: 10/7 Cals

“Over It”[HOME]
On the 2:00 x 3 Rounds:
15 Shuttle Runs [10 Meters]
12 Burpees

On the 2:00 x 3 Rounds:
15 Shuttle Runs [10 Meters]
9 Burpees

On the 2:00 x 3 Rounds:
15 Shuttle Runs [10 Meters]
6 Burpees

Wednesday, September 2nd 2020

Push Jerk Complex
Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

“Treasure Chest”
3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike
Fit: K2E, 115/85
Dyn: V-Ups, 75/55

“Treasure Chest”[HOME]
6 Rounds For Time:
10 Single DB Bent Over Rows
10 AbMat Sit-ups
10 Single DB Push Jerks
10 AbMat Sit-ups

*Switch Arms After Each Round

Tuesday, September 1st 2020

“Born to Run”
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)

Fit: 95/65
Dyn: 75/55

“Born to Run”[HOME]
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Alt Dumbbell Power Cleans
200 Meter Run, 15 Alt Dumbbell Power Cleans
200 Meter Run, 21 Alt Dumbbell Power Cleans

Monday, August 31st 2020

Overhead Squat Complex
On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

“Empty Calories”
27-21-15-9:
Row Calories
Overhead Squats (95/65)
Fit: 75/55
Dyn: 45/35

“Empty Calories”[HOME]
For Time:
75 Double Unders, 27 Goblet Squats
75 Double Unders, 21 Goblet Squats
75 Double Unders, 15 Goblet Squats
75 Double Unders, 9 Goblet Squats

Friday, August 28th 2020

“21 Savage”
For Time:
Buy-In: 75/50 Calorie Assault Bike
Directly Into…
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)

Fit: 35/25
Dyn: 50/35 Cal, 25/15

“21 Savage”[HOME]
50 Burpees
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)

*If you only have one DB do 30 alt movements

Thursday, August 27th 2020

“Buttercup”
On the 3:00 x 5 Rounds:
12 Strict Pullups
25 AbMat Sit-ups
5 Deadlifts*

*Build weight in Deadlift each round
Fit: Banded Strict Pullups
Dyn: Ring Rows

“Buttercup”[HOME]
On the 3:00 x 5 Rounds:
15 Dumbbell Rows From Push-up Plank (50’s/35’s)
30 Sit-ups
15 Double Dumbbell Deadlifts (50’s/35’s)

*If you only have one DB do single sumo deadlifts

Wednesday, August 26th 2020

“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Fit: 14/10
Dyn:40/30 Cal, 24″, 10#

“Kelly Rowland”[HOME]
5 Rounds:
400 Meter Run
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Over-and-Back Dumbbell Hops