Workout of the Day

Wednesday 6/10/20

Conditioning:
“Fight Gone Bad”
3 Rounds For Reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Tuesday 6/9/20

Conditioning:
“Quarter Zip”
AMRAP 25:
400 Meter Run
4 Strict Pull Up
8 Kettlebell Swings (70/53)
12 Alternating Pistols

Monday 6/8/20

Reminder – Both 6am and 12pm Zoom Classes Are Over
Strength:
Squat Clean/Front Squat Ladder
Every 2:00
1 Squat Clean+4 Front Squats
2 Squat Cleans+3 Front Squats
3 Squat Cleans+2 Front Squats
4 Squat Cleans+1 Front Squat
5 Squat Cleans
60%-65% Squat Clean Max
Use a weight that’s challenging not to put down

Conditioning:
“Sweet Sixteen”
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
15 Toes to Bar
20 Deadlifts (95/65)

Saturday 6/6/20

“Lactaid”
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Friday 6/5/20

“Opposite Day”
For Time
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups

Directly Into…

10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees
Time Cap 22 Minutes

Thursday 6/4/20

Strength:
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 63% 1RM Front Squat

Conditioning:
“Farmhand”
15:00 AMRAP
30 Reverse Lunges
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups

At Home
15:00 AMRAP
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups

Wednesday 6/3/20

Strength:
Power Snatch
EMOM x 5 Sets
1 Rep, Building Across

Conditioning:
“Hellhole”
For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

  • The first three intervals last for 2 minutes, with the final lasting 3 minutes
  • There is 2 minutes of rest between intervals
  • After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
  • Your workout will continue until you have finished 50 total Devil’s Press
  • As a recap, the workout flows as follows:
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 3
  • Record the total time (including rest) it takes to complete the 50 reps
  • If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

At Home
For Time:
50 Devil’s Press
“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

Tuesday 6/2/20

Conditioning:
“Space Cadet”
For Time
21-18-15-12-9-6-3:
Front Squats 95/65
200 Meter Run
18:00 Time Cap

Midline:
50 V Ups
1:30 Hollow Hold
50 V Ups
10:00 Cap

At Home
For Time
21-18-15-12-9-6-3:
Double Dumbbell Squats
200 Meter Run

Monday 6/1/20

Strength:
Hang Power Clean
Every :90 x 5 Sets
3 Reps, Building Across

Conditioning:
“Base Camp”
AMRAP 15:
1 Round of “Cindy”
1 Clean and Jerk 155/105
1 Round of “Cindy”
2 Clean and Jerks 155/105
1 Round of “Cindy”
3 Clean and Jerks 155/105

Add (1) Power Clean and Jerk Per Round

At Home Workout
Conditioning:
AMRAP 15:
1 Round of “Cindy” (sub DB row)
1 Double Dumbbell Power Clean and Jerk
1 Round of “Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Cindy”
3 Double Dumbbell Power Clean and Jerk

Add (1) Dumbbell Power Clean and Jerk Per Round

Body Armor:
5 Giant Sets:
8 Tempo Dumbbell Floor Press (5 Seconds Down) Video
8 Tempo Double Dumbbell Bent Over Row (5 Seconds Down) Video

Saturday 5/30/20

Conditioning:
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Medball Run (20/14)

At Home:
On the 5:00 x 6 Rounds:
10 Single Dumbbell Power Clean and Jerks
400 Meter Run
100 Meter Single Dumbbell Farmer Carry