Category Archive

Workout of the day for Wednesday, October 4th 2023 9 Min EMOM:1 Cluster (Squat Clean + Thruster), Build each round 8 rounds, each round for time, of:7 Bar Facing Burpees6 Deadlifts, 115/80 lbs5 Hang Power Cleans, 115/80 lbs4 Thrusters, 115/80 lbs Rest 1 min between each round. Sweat Sessions Workout:25 Min EMOM:• Cal Row/Bike/Ski• DB Front Squat• Strict Pull-Up, or Ring Row

Workout of the day for Tuesday, October 3rd 2023 12 Min EMOM:• Single Arm Bent Over Row• Tall Kneeling Banded Lat Pulldown• Plank Shoulder Tap For Time:80/64 Row Calories40 Toes-to-bars60/48 Row Calories60 Alternating V-ups40/32 Row Calories80 AbMat Sit-ups20/16 Row Calories Sweat Sessions Workout:14 Min AMRAP:• 8 DB Bicep Curl• 8 DB Strict Press• 8 DB Bent Over Row• 30 Sec. Side-Plank Reach Through / Side 14 Min …

Workout of the day for Monday, October 2nd 2023 E2MOM for 12 Min:1 Squat Snatch +1 Power Snartch*Start @ 55% 1RM 3 Rounds:400m Run15 Hang Power Snatch 95/65-lb10 WallBall 30/20-lb Sweat Sessions Workout:15 Min EMOM, alt:• Cal Bike/Row/Ski• DB Push Press• Abmat Sit-Up 15 Min EMOM, alt:• Strict Pull-Up, or Ring Row• Plate G2OH• DB Reverse Lunge

Workout of the day for Sunday, October 1st 2023 For Time: 10-9-8-7-6-5-4-3-2-1:DB Seated Strict PressKB Swing 53/35-lb Then:10-9-8-7-6-5-4-3-2-1:WallBallPull-Ups Then:10-9-8-7-6-5-4-3-2-1:Knees-to-ElbowsBurpees

Workout of the day for Saturday, September 30th 2023 4 Sets:3 Hang Muscle Snatch +2 Tall Snatch +1 Sots Press Snatch EMOM*Week 1 3 x 4 @ 55%3 x 3 @ 65%3 x 2 @ 70%3 x 1 @ 75% *1 Minute Rest Between Sets. Workout of the day for Saturday, September 30th 2023 2 Rounds, With a Partner (35 …

Workout of the day for Friday, September 29th 2023 12 Min AMRAP (for quality):12/9 Cal Bike/Row/Ski10 DB Reverse Fly10 DB Lateral Raise10 DB Front Raise10 Bicep Curl 3-6-9:Clean & Jerk 185/125-lbRing Muscle-Up “After Party:21-15-9:GHD Sit-UpBack-Hip Extension Sweat Sessions Workout:3, 6, 9 Min AMRAP*:200m Run20 DB Push Press20 Box Jump 24/20″20 DB Power Clean20 Toes-2-bar20 Alt DB Snatch *3 Min Rest …

Workout of the day for Thursday, September 28th 2023 8 Rounds:40 Sec. On / 30 Sec. Off, alt:• Cal Bike/Ski “After Party”3 Rounds:1 Min Sandbag Bear Hug Hold1 Min Handstand Wall Hold Sweat Sessions Workout:27-21-15-9:Cal Row/Bike/SkiStrict Hanging leg RaiseBurpee 3 Rounds:Max Sandbag Bear Hug HoldMax Handstand Wall Hold

Workout of the day for Wednesday, September 27th 2023 E3MOM x 4 Rounds:2 Deadlifts @ 80% 1RM5 Weighted Dips E3MOM x 4 Rounds:2 Bench Press @ 80% 1RM25 Weighted Sit-Ups Sweat Sessions Workout:15 Min EMOM, alt:• KB Deadlift• Dips• Side-Plank Reach Through 15 Min EMOM, alt:•DB Bent Over Row•DB Lateral Lunge•V-Up

Workout of the day for Tuesday, September 26th 2023 12 Min AMRAP (for quality):20 Dubz4 Wall Walks8 Bar Pull-Overs, or Strict Pull-Ups 3 Rounds (22 Min Cap):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

Workout of the day for Monday, September 25th 2023 Backsquat:20 RM, @ about 55% 1RM, or 10-lb heavier than last previous For Time:30 Wallball30 Toes-2-Bar30 Push Press 75/55-lb30 V-Up30 Cal Row/Bike/Ski 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 Twist