Workout of the Day

Monday, June 29th 2020

Gym Workout
Back Squat 3-6-12
3 reps @ 103% of 10RM
6 reps @ 96% of 10RM
12 reps @ 88% of 10RM

“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
Fit: Burpee Pullups, 95/65
Dyn: Ring Row/Pushups, 75/55

Home Workout
“Laces Out”[HOME]
AMRAP 18:
6 Strict Pull-ups
9 Single Dumbbell Push Presses
15 Single Dumbbell Deadlifts
21 Jumping Air Squats

*Switch Arms every 5 reps
*Can sub 12 bent over rows (6 per arm) for Strict Pull-ups
*If you have 2 Dumbbells, use two for push press and deadlifts

Friday, June 26th 2020

Gym Workout
Back Squat 3-6-12
3 reps @ 100% of 10 rep Max
6 reps @ 93% of 10 rep Max
12 reps @ 85% of 10 rep Max

“Red Zone”
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Home Workout
“Red Zone”
21-15-9-15-21:
Single DB Power Snatch
Single DB Thrusters
*Switch Arms every 5 reps

Thursday, June 25th 2020

“However You Like”
75/60 Cal Row
75/60 Cal Assault Bike
*Every 3 min: 3 Reverse Burpees
*You can partition the cal row and cal bike however you like.

Mobility
Puppy Pose – 1 min
Thread the Needle – 1min/side
Wrist Stretch – 1 min
Couch Stretch – 2min/side
Pigeon Pose – 2min/side
Butterfly – 1 min
Toe Touch Stretch – 1 min
Straddle Stretch – 1 min
Kneeling Split – 1 min

Home Workout
“However You Like”[HOME]
500 Double Unders
250 Situps
*Every 3 min: 3 Reverse Burpees
*You can partition the Double Unders and Situps however you like.
*Sub 2-1 for Single Unders

Followed By Mobility (see above)

Wednesday, June 24th 2020

Deadlift Capacity
For Time:
15-12-9-6-3
Unbroken Deadlifts @ 50% of 5RM

“Hook and Ladder”
[On the 0:00]
1 Round:
100 Double Unders
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
50 Double Unders
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
30 Double Unders
10 Power Clean and Jerks (95/65)

Tuesday, June 23rd 2020

Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds

“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
20 Single Dumbbell Overhead Lunges (Left Arm)
20 Single Dumbbell Overhead Lunges (Right Arm)
30 Alt Pistols
10 Devil’s Press (50’s/35’s)

Monday, June 22nd 2020

Front Squats
10 reps @ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%

*If you don’t know your 1RM Front Squat, estimate: 1RM Front Squat Weight = 10 RM Back Squat Weight

“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

Thursday, June 18th 2020

“Cash Back”
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
50 Meter Handstand Walk

Fit: 5 Wall Walks
Dyn: 50 Meter Single DB Overhead Walk

Mobility
Wall Hinge Stretch
Overhead Squat on Wall
Wall Lat Stretch (left)
Wall Lat Stretch (right)
Seated Toe Touch
Couch Stretch (left)
Couch Stretch (right)
Pigeon Stretch (left)
Pigeon Stretch (right)
Frog Stretch

*Spend 1min at each

Wednesday, June 17th 2020

EMOM for 11 min
Min 1: 1 rep @ 60%
Min 2: 1 rep @ 65%
Min 3: 1 rep @ 70%
Min 4: Rest
Min 5: 1 rep @ 65%
Min 6: 1 rep @ 70%
Min 7: 1 rep @ 75%
Min 8: Rest
Min 9: 1 rep @ 70%
Min 10: 1 rep @ 75%
Min 11: 1 rep @ 80%

*If you don’t know your max clean and jerk try and follow the same pattern for the waves. Increase your weights for minutes 1-3. Then drop down to minute 2 weight for minute 5 and increase weights and repeat for minutes 9-11.

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

Fit: 95/65, Kipping Pullups
Dyn 75/55, Ring Rows