Category Archive

Workout of the day for Thursday, March 23rd, 2023 3 Rounds:1 Mile Run100 Double Unders1000m Row, or 2k Bike Sweat Sessions Workout: 20 Min AMRAP:400m Run20 Dubz40 Single DB Hang Clean & Jerk (heavy)20 WallBall

Workout of the day for Wednesday, March 22nd, 2023 10 Min EMOM, alt:• Strict Pull-Up• L/R Turkish Get-Up 53/35-lb Tabata row for caloriesRest one minuteTabata Bench Press 135/95-lb, or 50% 1RMRest one minuteTabata bike, or ski for caloriesRest one minuteTabata Hollow Rock “After Party”3 Rounds (for quality):100 yard Farmer Carry 53/35-lb1 Seated Legless Rope Climb**Legless decent and accent. Sweat Sessions …

Workout of the day for Tuesday, March 21st, 2023 Strict Press:12 @ 55%10 @ 60%8 @ 65% 4 Rounds, each round for time, of:5/3 Ring Muscle-ups7 Burpee Box Jump Overs, 24/20 in15/12 Cal Bike/Row/Ski7 Burpee Box Jump Overs, 24/20 in5/3 Ring Muscle-ups Rest 2 mins between each round “After Party”5 Rounds:10 T-Twists 15/10-lb (Each Side)100ft. Sandbag Bear Hug Walk 150/100-lb …

Workout of the day for Monday, March 20th, 2023 “The Chief”5 x 3 Min AMRAP:3 Power Clean6 Push-Up9 Air Squat “After Party”3 Rounds:7 Weighted Strict Pull-Up7 Weighted Dip7 Back-Hip Extensions Sweat Sessions Workout: 10 Min EMOM, alt:Cal Bike/Row/SkiWallball 10 Min EMOM, alt:DB Hang CleanPush-Up 10 min EMOM, alt:Pull-UpPlank

Workout of the day for Sunday, March 19th, 2023 5 x 5 Min AMRAP:20 DBL KB Sumo Deadlift20 Single DB Bent Over Row (Heavy)20 Hollow Rock200m RunMax Sit-Ups in Remaining Time *1 Min Rest Between Rounds

Workout of the day for Saturday, March 18th, 2023 5 Sets:Tall Clean +High Hang Clean +Split Jerk w/ 3 Sec. Pause in Receiving Position C&J E90SEC*(Week 3) 3 x 4 @ 65%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% *90 Sec. Rest Between Sets Workout of the day for 9am, Saturday, March 18th, 2023 2 …

Workout of the day for Friday, March 17th, 2023 Deadlift:1-1-1 @ 85% 1RM 12 Min AMRAP:3 Deadlift @ 70% 1RM6 Box Jump 36/30″15/12 Cal Bike/Row/Ski “After Party”21-15-9:GHD Sit-UpCal Ski Sweat Sessions Workout: 30 Min EMOM, alt:• Plate G2OH• Dips• Box Jumps• Weighted Plank• Side-Plank Reach Through 

Workout of the day for Thursday, March 16th, 2023 12 Min AMRAP (for quality):12 Bicep Curl12 Single ARM DB Bent Over Row12 Hollow Rock12 Arch Rock 16 Min EMOM, alt:• KB Front Rack Lunge• Side-Plank Reach Through• Seated Pike Raises• Rope Climb “After Party”4 Rounds:100ft. Sandbag Bear Hug Walk30 Sec. Plank Sweat Sessions Workout: 25 Min AMRAP:400m Run30 AbMat Sit-Up20/15 Cal Bike/Row/Ski10 DB Box …

Workout of the day for Wednesday, March 15th, 2023 E2MOM for 8 Min:5 Push Jerks, pick loadRest 20 secs2 Split Jerks, pick load *Starting @ 60% 1RM Push Jerk 21-15-9:Push Jerk 115/80-lbToes-2-Bar “After Party”3 Rounds:1 Min KB March50 ft. Handstand Walk Sweat Sessions Workout: 10 Min AMRAP:4-8-12-16…Bicep CurlArnold PressBent Over RowDB Front Squat 10 Min AMRAP:4-8-12-16…WallballStrict Hanging leg RaisePush-UpV-Up 10 …

Workout of the day for Tuesday, March 14th, 2023 Back Squat : 1 Rep Max 10 Min AMRAP:10 Pistol10 DB Deficit Push-Up10 Strict Pull-Up10 Lateral Burpee Over DBs “After Party”4 Rounds:8 DB Bench Press12 Double KB Sumo DL30 Sec. Weighted Plank Sweat Sessions Workout: 5 x 4 Min AMRAP*:200m Run20 KB Swing20 DB Reverse LungeMax burpee in Remaining Time *1 …