Workout of the Day

Thursday, July 2nd 2020

“Strict Press Lynne”
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups
Rest 3 Minutes Between Sets

Fit:75/55, Banded Strict Pullups
Dyn: 45/35, Ring Rows

Mobility
Puppy Pose – 1 min
Thread the Needle – 1min/side
Wrist Stretch – 1 min
Couch Stretch – 2min/side
Pigeon Pose – 2min/side
Butterfly – 1 min
Toe Touch Stretch – 1 min
Straddle Stretch – 1 min
Kneeling Split – 1 min

Wednesday, July 1st 2020

Deadlift 2-4-6-8-10
2 reps @ 95% of 5RM
4 reps @ 90% of 5RM
6 reps @ 85% of 5RM
8 reps @ 80% of 5RM
10 reps @ 75% of 5RM

“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

*If you have one DB do 10 Alternating Devil’s Press (5 Each Side) and 20 Goblet Squats
Fit: 35’s/25’s
Dyn: DB Snatches

Home Workout
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

*If you have one DB do 10 Alternating Devil’s Press (5 Each Side) and 20 Goblet Squats

Tuesday, June 30th 2020

Gym Workout
“Underground”
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike

Fit: 2/1 Single Unders, Reg Pushups
Dyn: Box Pushups

Home Workout
“Underground” [HOME]
For Time [30 Minute Cap]:
100 Double Unders, 50 Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
200 Meter Run

Monday, June 29th 2020

Gym Workout
Back Squat 3-6-12
3 reps @ 103% of 10RM
6 reps @ 96% of 10RM
12 reps @ 88% of 10RM

“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
Fit: Burpee Pullups, 95/65
Dyn: Ring Row/Pushups, 75/55

Home Workout
“Laces Out”[HOME]
AMRAP 18:
6 Strict Pull-ups
9 Single Dumbbell Push Presses
15 Single Dumbbell Deadlifts
21 Jumping Air Squats

*Switch Arms every 5 reps
*Can sub 12 bent over rows (6 per arm) for Strict Pull-ups
*If you have 2 Dumbbells, use two for push press and deadlifts

Friday, June 26th 2020

Gym Workout
Back Squat 3-6-12
3 reps @ 100% of 10 rep Max
6 reps @ 93% of 10 rep Max
12 reps @ 85% of 10 rep Max

“Red Zone”
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Home Workout
“Red Zone”
21-15-9-15-21:
Single DB Power Snatch
Single DB Thrusters
*Switch Arms every 5 reps

Thursday, June 25th 2020

“However You Like”
75/60 Cal Row
75/60 Cal Assault Bike
*Every 3 min: 3 Reverse Burpees
*You can partition the cal row and cal bike however you like.

Mobility
Puppy Pose – 1 min
Thread the Needle – 1min/side
Wrist Stretch – 1 min
Couch Stretch – 2min/side
Pigeon Pose – 2min/side
Butterfly – 1 min
Toe Touch Stretch – 1 min
Straddle Stretch – 1 min
Kneeling Split – 1 min

Home Workout
“However You Like”[HOME]
500 Double Unders
250 Situps
*Every 3 min: 3 Reverse Burpees
*You can partition the Double Unders and Situps however you like.
*Sub 2-1 for Single Unders

Followed By Mobility (see above)

Wednesday, June 24th 2020

Deadlift Capacity
For Time:
15-12-9-6-3
Unbroken Deadlifts @ 50% of 5RM

“Hook and Ladder”
[On the 0:00]
1 Round:
100 Double Unders
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
50 Double Unders
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
30 Double Unders
10 Power Clean and Jerks (95/65)

Tuesday, June 23rd 2020

Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds

“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
20 Single Dumbbell Overhead Lunges (Left Arm)
20 Single Dumbbell Overhead Lunges (Right Arm)
30 Alt Pistols
10 Devil’s Press (50’s/35’s)