Workout of the Day

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

Tuesday, July 28th 2020

Pressing Complex
*15 min Build to a Heavy
2 Push Press
3 Push Jerks

“Overreaction”
15-12-9:
Push Press (115/85)
Single Dumbbell Box Step Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Fit: 95/65, 35/25
Dyn: 75/55, 25/15, 20″

Home Workout
“Overreaction”
For Time:
15 Double Dumbbell Push Press (50’s/35’s)
150′ Walking Lunge (Unloaded)
12 Double Dumbbell Push Press (50’s/35’s)
100′ Walking Lunge (Unloaded)
9 Double Dumbbell Push Press (50’s/35’s)
50′ Walking Lunge (Unloaded)
Directly Into…
15 Double Dumbbell Push Jerks (50’s/35’s)
15 Over-and-Back Dumbbell Hops
12 Double Dumbbell Push Jerks (50’s/35’s)
12 Over-and-Back Dumbbell Hops
9 Double Dumbbell Push Jerks (50’s/35’s)
9 Over-and-Back Dumbbell Hops
*If you have one DB do alt movements

Monday, July 27th 2020

“2k Row”

“Core Cash Out”
3 Sets:
10 Rower Pike-ups
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit

Fit:V-Ups, 2-count, Hollow Hold
Dyn: Situps
*3-count means every three seconds worth of flutter kicks is one rep

Saturday, July 25th 2020

“Ladybug”
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Kelly
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

1 Round of “Helen
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Fit: 35/25, Ring Rows
Dyn:14/10, 20″,25/25

Home Workout
“Ladybug”
3 Rounds:
1 Round of Dumbbell “Kelly”
1 Round of Dumbbell “Helen”

“1 Round of Dumbbell “Kelly”
400 Meter Run
30 Single Dumbbell Thrusters (50/35)
30 Lateral Hops Over Dumbbell

“1 Round of Dumbbell “Helen”
400 Meter Run
21 Single Dumbbell Russian Swings (50/35)
12 Pull-ups
*You can sub 24 Bent over Rows (12 per arm) for 12 pull-ups

Friday, July 24th 2020

Barbell Complex
15 min to Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 155/105

Fit: 135/95
Dyn:95/65

Home Workout
Dumbbell DT
5 Rounds:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

Dumbbells: 50’s/35’s

Thursday, July 23rd 2020

“Central Park”
5 Rounds
30 Jumping Lunges
30 AbMat Sit-ups
30/21 Assault Bike

“Smallville”
8 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest
*Workout is 8 min total

Wednesday, July 22nd 2020

“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

Home Workout
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Single Dumbbell Front Squats (50/35)
6 Dumbbell Facing Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Double Dumbbell Front Squats (50’s/35’s)
6 Dumbbell Facing Burpees
Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Double Dumbbell Hang Squat Cleans (50’s/35’s)
6 Dumbbell Facing Burpees
*If you have 1 DB do Goblet Squats, Alt Squat Cleans, Alt Clusters

Tuesday, July 21st 2020

“7 Wonders”
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

Fit:95/65, Knees to Elbows
Dyn:75/55, V-Ups

Monday, July 20th 2020

3 Position Power Snatch
*15 min to Build to a Heavy Complex
*3-Position Power Snatch Consists of:
**High hang Power Snatch
**Low hang Power Snatch
**Full Power Snatch

“Unicycle”
AMRAP 10:
60/45 Calorie Assault Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)
Fit: 95/65, 200 Single Unders
Dyn: 45/35, Single Unders, 50/35 Cal

Home Workout
“Unicycle”
AMRAP 10:
800 Meter Run
100 Double Unders

Time Remaining:
Max Double Dumbbell Power Snatches (50’s/35’s)
*If you have one DB do Alt DB Power Snatches

Saturday, July 18th 2020

“Huggies”
For Time:
800 Meter Run
15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups
800 Meter Run
15-12-9:
Thrusters (95/65)
Pull-ups
800 Meter Run

Fit: 75/55, Reg Pullups
Dyn: 45/35, Banded Pull ups/Ring Rows

Home Workout
“Huggies”
For Time:
800 Meter Run
15-12-9:
Goblet Squats
V-Ups
800 Meter Run
15-12-9:
Goblet Thrusters
Pull-ups
800 Meter Run

*Can sub 30-24-18 Bent over Rows (15-12-9 per arm) for Pull ups