220927

Workout of the Day for Tuesday, September 27th 2022: 4 Rounds (12 Min Cap):20 DB Bicep Curl20 DB Strict Press20 DB Bent Over Row12/9 Cal Row/Bike/Ski 3 Rounds:800m run30 KB Swing 53/35-lb8 Box Jump 36/30″ Sweat Sessions Workout:5 Rounds, 30 Sec. On/30 Off, alt:• DB Strict Press• Reverse Lunge• Banded Hip Thrust 20 Min AMRAP:400m run21 KB Swing35 AbMat Sit-Up

220926

Workout of the Day for Monday, September 26th 2022: Front Squat + Jerk3 + 1 @ 70%3 + 1 @ 70%2 + 1 @ 75%1 + 1 @ 80%1 + 1 @ 80%1 + 1 @ 80% 21-15-9:Power Clean 135/95-lbToes-2-bar Sweat Sessions Workout:10 Min AMRAP:20 DB Snatch10 Pull-Up20 x 4-count Flutter Kicks 10 Min AMRAP:20 WallBall20 Cal Bike/Ski/Row20 Russian Plate …

220925

Workout of the Day for Sunday, September 25th 2022: 9 Min EMOM, alt:• Cal Row/Bike/Ski• Dubz• Dead Bug Rocks 9 Min EMOM, alt:• DB Curl• DB Strict Press• DB Bent Over Row 9 Min EMOM, alt:• 200m Run• Push-Up• V-Up

220924

Workout of the Day for Saturday, September 24th 2022: 5 Sets*:1 Muscle Clean2 Front Squat2 Push Jerk1 Split Jerk *Build Each Set Clean & Jerk, Every 90 Seconds:(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 Saturday, September 24th 2022: …

220923

Workout of the Day for Friday, September 23rd 2022: Clean EMOM:3 x 3 @ 60% 1RM3 x 2 @ 70% 1RM3 x 1 @ 80% 1RM 15 Min AMRAP:3 Front Squat @ 75-80% 1RM3 Rope Climbs15/12 Cal Bike/Row/Ski Sweat Sessions Workout:20 Min AMRAP:200m run15 DB Front Squat15 Burpee

220922

Workout of the Day for Thursday, September 22nd 2022: Skill:Handstand Hold, or Wall Walks 12 Mini EMOM, alt:• 5 Bench Press @ 60% 1RM• Sup. Grip Bent Over Row 12 Min AMRAP:10 Renegade Row 50/35-lb20 Burpee30 Dubz “After Party”4 Rounds30 Hollow Rocks50m Farmer Carry 100/70-lb Sweat Sessions Workout:30 Min AMRAP:30 Plank Shoulder-Taps30 WallBall30 KB Deadlift30 Plate G2OH30 Toes-2-Bar30 DB Curl & Press

220921

Workout of the Day for Wednesday, September 21st 2022: For time:400m run20 KB Swing 53/35 lbs20 Wall Balls, 20/14 lbs400m run30 KB Swing 53/35 lbs30 Wall Balls, 20/14 lbs400m run40 KB Swing 53/35 lbs40 Wall Balls, 20/14 lbs400m run “After Party”21-15-9:Cal Ski ErgGHD Sit-Up Sweat Sessions Workout:32 Min EMOM, alt:• Pull-Up• Dips• Cal Bike/Row/Ski• DB Front Squat

220920

Workout of the Day for Tuesday, September 20th 2022: Every 1:30 for 15 mins, alt:• 3 Push Press• 2 Push Jerks + 2 Split Jerks Start at 75% 1RM push press, and increase loads. The push jerks + split jerks are to be done at the same weight as the push press. Build to a load max on the final round. 3 …

220919

Workout of the Day for Monday, September 19th 2022: Backsquat (12 Min):Build to 5RM 16 Min EMOM, alt:• Cal Row/Bike/Ski• DB Bulgarian Split Squat• GHD Sit-Up• Dubz Sweat Sessions Workout:6 Min AMRAP:30 Banded Hip Thrust5 Seated Box Jump Over 12 Min AMRAP:3-6-9-12-15-18…DB ThrusterRing RowBox Jump 12 Min AMRAP:200m Run20 DB Lunge20 Plate Russian Twist

220918

Workout of the Day for Sunday, September 18th 2022: Sweat Sessions Workout: 15 Min EMOM, alt:• WallBall• Dubz• “See The Light” Sit-Up 15 Min EMOM, alt:• 200m Run• SandBag Clean• Pull-Up