Workout of the Day

Friday, August 21st 2020

“Dumbo”
5 Rounds [25 Minute Time Cap]:
21/15 Calorie Assault Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

Fit: 35/25
Dyn: 25/15, 20″

“Dumbo”[HOME]
5 Rounds:
21 Hand Release Push-ups
15 Weighted Sit-ups (50/35)
9 Alt Devil’s Presses (50/35)

Wednesday, August 19th 2020

“Shoot Your Shot”
AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)

Fit: 185/130
Dyn: 135/95

“Shoot Your Shot”[HOME]
AMRAP 18:
50′ Single Dumbbell Overhead Walking Lunge (50/35)
15 Single Dumbbell Goblet Thrusters (50/35)
50′ Single Dumbbell Overhead Walking Lunge (50/35)
15 Single Dumbbell Deadlifts (50/35)

Tuesday, August 18th 2020

“Four Eyes”
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

Fit: Knees to Elbows
Dyn: V-Ups, 100m Run

“Four Eyes”[HOME]
On the 4:00 x 6 Rounds:
400m Run
10 V-Ups
10 Double Dumbbell Hang Power Cleans (50’s/35’s)

*If you have one DB do alt hang cleans

Monday, August 17th 2020

Squat Snatch
*15 min build to a Heavy

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Fit: 75/55
Dyn: 45/35, Reg Burpees

“Over and Out”[HOME]
20-18-16-14-12-10:
Alternating Dumbbell Power Snatches (50/35)

After Each Round:
10 Lateral Burpees Over Dumbbell

Saturday, August 15th 2020

“Space Needle”
Partner WOD!
*You Go, I Go Style, but both partners must run together

For Time:
600 Meter Run
60 Chest to Bar Pull-ups
600 Meter Run
60 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
60 Chest to Bar Pull-ups
600 Meter Run

Fit: Reg Pullups, 50/35
Dyn: Ring Rows, 35/25

Friday, August 14th 2020

“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

Fit: 75/55#, 95/65#, 135/95#, 60 Single Unders
Dyn: 40/30cal, 30/25cal, 20/14cal, 45/35#, 75/55#, 95/65#

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