Workout of the Day

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

Tuesday, August 25th 2020

“4EVER”
AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Pull-ups

Fit: Reg Pullups, K2E, Ring Rows
Dyn: Ring Rows, V-Ups, Ring Rows

“4EVER”[HOME]
AMRAP 4:
27 Jumping Lunges
27 Burpees
27 Pull-ups

Rest 4 Minutes

AMRAP 4:
21 Jumping Lunges
21 Burpees
21 V-Ups

Rest 4 Minutes

AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Pull-ups

*Can sub double reps bent over rows for pullups

Monday, August 24th 2020

“Its Going Down”
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)

After Each Round: 30 Double Unders
Fit: 65/55, 45 Single Unders
Dyn: 45/35

“Its Going Down”[HOME]
21-18-15-12-9:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Goblet Thrusters (50/35)

After Each Round: 30 Double Unders

Saturday, August 22nd 2020

“1-800-Macho-Man”
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Fit: 115/85
Dyn: 95/65, 600m Run

“1-800-Macho-Man”[HOME]
3 Rounds:
800 Meter Run
5 Rounds of Dumbbell “Macho Man” (50’s/35’s)

1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks

*If you have one DB do Alt Movements