Workout of the Day

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

Friday, July 17th 2020

Floor It
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Calorie Assault Bike

Fit: 135/95
Dyn: 95/65

Home Workout
“Floor It”
Every 5 Minutes x 5 Rounds:
150′ Bear Crawl
35 AbMat Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s)
*If you have 1 DB do Single DB Deadlifts (between legs)

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