Workout of the Day

Monday, September 14th 2020

“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

Fit: 45/35, 75/55, 95/65, 115/85
Dyn: PVC, 45/35, 75/55, 95/65

“Speed Demon”[HOME]
5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats (50/35)
12 Burpees

Saturday, September 12th 2020

“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

Fit: 155/105
Dyn: 135/95, Box Step Ups

“Dead Meat”[HOME]
For Time:
1 Mile Run
50 Sit-ups
50 Double Dumbbell Deadlifts (50’s/35’s)
800 Meter Run
35 Sit-ups
35 Double Dumbbell Deadlifts (50’s/35’s)
400 Meter Run
20 Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s)

Friday, September 11th 2020

“Never Forget”
For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

Fit: 115/85, Reg Pullups
Dyn: 75/55, Ring Rows

“Never Forget”[HOME]
For Time:
Buy-In: 2001 Meter Row or Run

4 Rounds:
9 Alt Dumbbell Clusters (50’s/35’s)
11 DB Bent Over Rows (per side)

Thursday, September 10th 2020

“Double Agent”
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)

Fit: 120 Single Unders, 50/35
Dyn: 35/25, 20″

“Double Agent”[HOME]
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings (50/35)
100′ Single Dumbbell Walking Lunge (50/35)

Wednesday, September 9th 2020

“20 Questions”
For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

*On the Minute: 5 Burpees
Fit: 75/55
Dyn: 45/35, 3 Burpees

“20 Questions”[HOME]
For Time:
20 Alt Dumbbell Power Cleans
20 Alt Dumbbell Thrusters
20 Alt Dumbbell Push Press
20 Single Arm Dumbbell Power Snatches
20 Single Arm Dumbbell Overhead Squats
20 Alt Dumbbell Front Squats

*On the Minute: 5 Burpees

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