Workout of the Day

Friday 2.21.20

Friday 2.21.20


Ep. 16: Growth

A. Warmup:
Double Under Clinic

B. OTM for 20:00
E: 15 Wall Balls
O: 5 Deadlifts @ 70% of 1 RM

C. Cooldown:
Foam Roll for remainder

CORE HOMEWORK:
3 x :30 Copenhagen Plank, ea.

Burn (9:30am)
DROM
AMRAP in 8:00
15/10 Assault Bike Cals
20 KB Swings
-rest 4:00
AMRAP in 8:00
15/10 Row Calories
15 Burpees

Finisher:
3 x max plank hold

Workout of the Day

Thursday 2.20.20

Thursday 2.20.20

A. Warmup:
DROM
3 sets of:
:30 HS Hold
10 Strict T2B

B. 4 sets of:
80’ Bear Crawl Sled Pull
30/21 Ski Erg Cals
10 Tall Box Jumps

C. Cooldown:
3 x 10 Lateral Lunges

CORE HOMEWORK:
:20 on / :10 off x 8
GHD Situps
Back Extensions
*Alternate movements

Workout of the Day

Wednesday 2.19.20

Wednesday 2.19.20

A. Warmup:
400m run
DROM

B. Every 2:00 for AHAP
4 Strict Press, Start with 60% of your heaviest set on 6’s
*Add 5 lbs every 2:00

C. For time:
50 Devil’s Press

D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
50 Suitcase DL, each side
*complete all on one side then the other

Burn (9:30am)
DROM
5 rounds of:
30/21 Ski Erg Cals
15 Devils Press
10 Box Jumps

Finisher:
:20 on / :10 off x 8
Flutter Kicks

Workout of the Day

Tuesday 2.18.20

Tuesday 2.18.20


Ep. 15: What’s your water intake look like?

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 4-4-4-4-4
Find a heavy 4. Add 5-10lbs from last week.

C. Max Assault Bike Calories in 5:00
*sub row if needed.

D. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x 20 Hollow Rocks
-rest as needed between efforts

Workout of the Day

Monday 2.17.20

Monday 2.17.20

A. Warmup:
DROM
3 sets of:
10 DB Bent rows
10 Jump Lunges

B. 4 rounds for time:
800m Run
25 Burpees
*scale running distance as needed.

C. Cooldown:
5:00 easy pace bike
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
100 Renegade Rows
*break however

Burn (9:30am)
DROM
AMRAP in 20:00
350m Row
240’ Bear Crawl
20 DB Thrusters

Finisher:
100 Renegade Rows
*break however

Workout of the Day

Saturday 2.15.20

Saturday 2.15.20

Teams of 3:

2 rounds of time of:

250m weighted DB walking lunge
*big loop
50 plate Burpees
Alternate reps as needed
*one member must carry the plate overhead for forward movement on lunges

CORE HOMEWORK:
50 Weighted Candlesticks

Workout of the Day

Friday 2.14.20

Friday 2.14.20

A. Warmup:
DROM
100 banded Pull Aparts

B. :20 on / :10 off x 8
Pushups
Pullups
Air Squats
*Alternate each movement

C. Accessory:
3 x 10 Goblet Lateral Squats, ea.
Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
:20 on / :10 off x 8
Hollow Holds
Static Ring Hold
*alternate Movements

Burn: (9:30am)
DROM
:20 on / :10 off x 8
Pushups
Pullups
Air Squats
Assault Bike
*Alternate each movement

Finisher:
CORE HOMEWORK

Workout of the Day

Thursday 2.13.20

Thursday 2.13.20

A. Warmup:
DROM
Oly Warmup:
5 x 5 Sotts Press
5 x 4 Muscle Snatch
5 x 3 Snatch Grip Push Jerk from back
*start with a bar and work up to a moderate weight. Complete all of one movement before moving to the next.

B. OTM for 10:00
2 Power Snatch, add weight as you see fit

C. For time:
75 Power Snatch, 75/55

D. Cooldown:
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
10 x 10 Barbell Rollouts
*rest and scale as needed

Workout of the Day

Wednesday 2.12.20

Wednesday 2.12.20

A. Warmup:
DROM

B. 5 sets of:
20/14 Cal row, AFAP
20 Single DB Box Step-ups
Rest 3:00

C. Cooldown:
Max Bar Hang
4:00 Pancake stretch

CORE HOMEWORK:
3 x 10 Goblet lateral step-ups w/ outside leg, each side

Burn: (9:30am)
150 Wall Balls
Every 1:00 = 5 burpees

Finisher:
25-20-15-10-5
AbMat Situps
Single Unders x 2
*Sub DU’s

Workout of the Day

Tuesday 2.11.20

Tuesday 2.11.20

A. Warmup:
400m run
DROM

B. Every 2:00 for AHAP
6 Strict Press, Try to beat last weeks number. Start with 60% of your heaviest set on 8’s
*Add 5 lbs every 2:00

C. OTM fro 10:00
6-10 Burpee Box Jump Overs

D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
3 x max plank hold
*rest as needed between efforts