Workout of the Day

Thursday, July 16th 2020

Strict Press
*15 min Build to a Heavy Set of 3

Funny Business
AMRAP 15:
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

Fit: 65/55, 2/1 Singles
Dyn:45/35, 14/10 Wallballs

Home Workout
“Funny Business”
AMRAP 15:
30 Single Arm Dumbbell Strict Presses (50/35)
30 Double Unders
30 Single Arm Dumbbell Bent Over Rows (50/35)
30 Double Unders
15 Each Side on Dumbbell Movements
*Can sub 2/1 Singles for Double Unders

Wednesday, July 15th 2020

Minute to Win It
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (70/50)
1 Minute Bike Calories
1 Minute Rest
Fit: 53/35
Dyn: 35/25, Frog Hops

Home Workout
Minute to Win It
5 Rounds:
1 Minute Burpees
1 Minute Russian Double Dumbbell Swings (50’s/35’s)
1 Minute Jumping Lunges
1 Minute Rest
*If you only have one DB do Single Russian DB Swings

Tuesday, July 14th 2020

Triple Play
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]
RX: 135/95
Fit: 95/65, Step Ups
Dyn: 75/55

Home Workout
“Triple Play”
AMRAP 20:
200 Meter Run
3 Over-and-Back Hops Over Dumbbell
3 Double Dumbbell Power Cleans (50’s/35’s)
200 Meter Run
6 Over-and-Back Hops Over Dumbbell
6 Double Dumbbell Power Cleans (50’s/35’s)

[Add 3 Hops + Power Cleans Each Round]
*If you have 1 DB do Alt DB Power Cleans

Monday, July 13th

Overhead Squat
*15min to Build to Heavy Set of 5

Jackie Legs
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)
Fit: 55/45, Reg Pullups
Dyn: 45/35, Ring Rows, Front Squats

Thursday, July 9th 2020

“Oh Deere”
For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike
20 Rower Pike Ups
50/35 Calorie Row
50/35 Calorie Assault Bike
20 Rower Pike Ups
50/35 Calorie Row
50/35 Calorie Assault Bike

Fit: V Ups
Dyn: 35/25 Cal for all movments, Sit-ups

Mobility
-Lower Back
-Lat (left)
-Lat (right)
-Hamstring (left)
-Hamstring (right)
-Quad (left)
-Quad (right)

Home Workout
“Oh Deere”
For Time:
50 Shuttle Runs [10 Meters]
200 Meter Farmers Carry (50’s/35’s)

1 min Side Plank (right)
1 min Side Plank (left)
1 min Front Plank
1 min Side Plank (right)
1 min Side Plank (left)

200 Meter Farmers Carry (50’s/35’s)
50 Shuttle Runs [10 Meters]

Mobility
-Lower Back
-Lat (left)
-Lat (right)
-Hamstring (left)
-Hamstring (right)
-Quad (left)
-Quad (right)

Wednesday, July 8th 2020

Pausing Push Jerks
EMOM x 8Rds
2 Pausing Push Jerks
*Pause for 2 sec at bottom of the catch

Slumber Party
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

Fit: 95/65, Banded Pull-ups, Box Pushups
Dyn: 75/55, Ring Rows

Home Workout
“Slumber Party”
2 Rounds:
20 Double Dumbbell Push Jerks (50’s/35’s)
4 Rounds of “Cindy”
800 Meter Run

*If you only have one dumbbell do 20 Alt Dumbbell Push Jerks
*If you can’t do pullups/don’t have a pullup bar, do 10 Bent Over Rows (5 per arm)

Tuesday, July 7th 2020

Deadlift 5-4-3
*Build to Heavy Sets of 5-4-3

Deadbolt
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

Home Workout
Deadbolt
AMRAP 15:
40 Double Unders
20 Burpees
40 Double Unders
20 Double Dumbbell Deadlifts (50’s/35’s)

Monday, July 6th 2020

Stub Hub
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

Fit: 75/55, Knees to Elbows
Dyn: 45/35 or Front Squats, V-Ups

“Stub Hub” [HOME]
40-30-20:
Sit-ups
Single Dumbbell Power Snatches (50/35)

Directly Into…

20-30-40:
Jumping Lunges
Dumbbell Goblet Squats (50/35)

*Switch Arms every 5 reps on db snatches