Workout of the Day

Wednesday, August 12th 2020

Back Squat 10-11-12
10 reps @ 97% of 10RM
11 reps @ 87% of 10RM
12 reps @ 77% of 10RM

*If you do not know your 10RM find a 10RM for the day and then drop 10% of the load and add one rep for each set

“Kicking and Screaming”
AMRAP 15:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

*Switch arms on C&J every 5 reps

Fit: 95/65, K2Es, 35/25
Dyn: 75/55, V-Ups, 25/15

Saturday, August 8th 2020

“Imaginary Friends”
In Teams of 2 or 3, AMRAP 25:
7 Power Snatches (95/65)
14 Overhead Lunges (95/65)
9/7 Calorie Assault Bike
14 Overhead Lunges (95/65)
7 Power Snatches (95/65)

Complete Full Round, Then Switch Partners
FIT: 75/55
DYN: 45/35

Home Workout
“Imaginary Friends”
AMRAP 25:
10 Single Arm Alternating Dumbbell Snatches
20′ Single Dummbbell Walking Lunge
10 Burpees
20′ Single Dummbbell Walking Lunge
10 Single Arm Alternating Dumbbell Snatches

Rest 1:1 After Each Set
*Or Do with Workout Partner

Thursday, August 6th 2020

“Repeat After Me”
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees

FIT: 42 Single Unders

Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Upper Back
Quads
Lats

Home Workout
“Repeat After Me”
AMRAP 10:
21 Double Unders
9 Burpees

Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Upper Back
Quads
Lats

Wednesday, August 5th 2020

Barbell Complex
2 Power Cleans
2 Front Squats
2 Push Jerks
*15 min to Build to a Heavy

“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks

RX: 95/65
FIT: 75/55
DYN: 45/35

Home Workout
“Snickers”
30-20-10:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks
Dumbbells: 50’s/35’s

*If you only have one DB do Alt Movements

Tuesday, August 5th 2020

“Goodie Bag”
For Time:
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Meter Slam Ball Run (25/20)
40 Slam Ball Box Step-ups (25/20) (24″/20″)
50/35 Calorie Assault Bike
800 Meter Run

FIT: K2Es, 35/25#
DYN: 400m, 35/25 Cal, Sit-ups, 25/15#

Home Workout
“Goodie Bag”
For Time:
800 Meter Run
40 Over-and-Back Dumbbell Hops
30 V-Ups
200 Meter Double Dumbbell Farmers Carry (50’s/35′)
30 V-Ups
40 Over-and-Back Dumbbell Hops
800 Meter Run

*If you only have one DB do Suitcase Carries
*Hopping over and back counts as one reps (80 hops total)

Monday, August 3rd 2020

Deadlift 5-6-7
5 reps @ 95% of 5RM
6 reps @ 85% of 5RM
7 reps @ 75% of 5RM
*If you do not know your 5RM find a 5RM for the day and
then drop 10% of the load and add one rep for each set

“Catch and Release”
On the 4:00 x 5 Rounds:
30 Jumping Lunges (15 Each Side)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

FIT: Reverse Lunges, Box HSPUs, 155/105
DYN: HRPU’s, 135/65
*If necessary, adjust reps to ensure each round is at most 3 min

Home Workout
“Catch and Release”
On the 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand Release Push-ups
20 Air Squats
20 Double Dumbbell Deadlifts (50’s/35’s)

*If you only have one DB do Sumo Deadlifts
*If necessary, adjust reps to ensure each round is at most 3 min

Wednesday, July 29th 2020

“Rest Stop”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)
Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats

Fit: 95/65, 115/85,135/95, Cindy 3-6-9
Dyn: 75/55, 95/65, 115/85, Cindy 3-6-9

“Home Workout”
“Rest Stop”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Single Dumbbell Alternating Hang Squat Cleans (50/35)
Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Double Dumbbell Hang Squat Cleans (50’s/35’s)
Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Double Dumbbell Squat Cleans (50’s/35)

1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
*Can sub 10 Bent Over Rows (5 per arm) for 5 Pullups