Category Archive

Workout of the day for Monday, March 13th, 2023 20 Min EMOM, alt:• Dubz• Power Snatches*• Handstand Push-ups• Cal Bike/Row/Ski *Round 1: 40% 1RM*Round 2: 50% 1RM*Round 3: 60% 1RM*Round 4: 70% 1RM Rest 1 min“After Party:4 Rounds:8 V-Up8 Hollow Rock8 Tuck-Up8 Sec. Hollow Hold Sweat Sessions Workout:20 Min AMRAP:20 DB Front Squat20 Pull-Up20 DB Snatch20 V-Up20/15 Cal Bike/Row/Ski

Workout of the day for Sunday, March 12th, 2023 With a partner:5 Min AMRAP:400m Run20 Plate G2OHMax Burpee in Remaining Time 5 Min AMRAP:400m Run20 Plate G2OHMax DB Push Press in Remaining Time 5 Min AMRAP:400m Run20 Plate G2OHMax Box Jump in Remaining Time 5 Min AMRAP:400m Run20 Plate G2OHMax Hollow Rocks in Remaining Time *3 Min Rest Between Rounds. …

Workout of the day for Saturday, March 11th, 2023 5 Sets:Tall Clean +High Hang Clean +Split Jerk w/ 3 Sec. Pause in Receiving Position C&J E90SEC*(Week 2) 3 x 4 @ 60%3 x 3 @ 70%3 x 2 @ 75%3 x 1 @ 80% *90 Sec. Rest Between Sets Workout of the day for Saturday, March 11th, 2023 10 Min …

Workout of the day for Friday, March 10th, 2023 For time:25 Box Jump Over 30/24″50 Alternating DB Snatch, 50/35 lbs25 Box Jump Over 30/24″100 Wall Balls, 20/14 lbs, 10/9 ft25 Box Jump Over 30/24″50 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs25 Box Jump Over 30/24″ Sweat Sessions Workout: 12 Min AMRAP:350m Row, or 700m Bike15 KB Swing10 Pull-Up 12 …

Workout of the day for Thursday, March 9th, 2023 3 Rounds:50/40 Cal Row/Bike/Ski30 Med Ball Sit-ups, 20/14 lbs40/30 Push-Up200 ft. Kettlebell Front Rack Carry, 53/35 lbs “After Party”8 Min AMRAP:20 Wolf Raises20 Medball Twists20 Arch Rocks20 x 4-Count Flutter Kick Sweat Sessions Workout: 10 min AMRAP:2-4-6-8-10-12-14-16…Single Arm DB Thruster10 Cal Row/Bike/ski after each set 10 min AMRAP:2-4-6-8-10-12-14-16…Dips10 DB lunge after …

Workout of the day for Wednesday, March 8th, 2023 Sumo Deadlift:Establish a 3RM in 12 mins. “DT”5 Rounds:12 Deadlift 155/105-lb9 Hang Power Clean6 push Jerk Sweat Sessions Workout: 14 min AMRAP:7 DB Squat Clean (Heavy)14 Push-Ups7 “See the Light” Sit-Up 14 min AMRAP:10 KB Single ARM Bent Over row (each side)20 Side-Plank Reach Through40 Lunges

Workout of the day for Tuesday, March 7th, 2023 For time (15 Min Cap)45 Dubz15 C2B30 AbMat Sit-Ups45 Dubz15 C2B30 AbMat Sit-Ups45 Dubz15 Ring Muscle-Ups30 AbMat Sit-Ups45 Dubz15 Bar Muscle-Ups30 AbMat Sit-Ups “After Party”3 Rounds:30 Banded Hip Thrust30 Clamshell/Side1 Min Sec. Sandbag Bear Hug Walk Sweat Sessions Workout: 32 Min EMOM:• Calorie Row• Single ARM DB Strict Press• Ring Row, or Pull-Up• Hollow Rock

Workout of the day for Monday, March 6th, 2023 Back Squat:Establish a 3RM in 12 mins.— then —Complete 2×3 at 90% 3RM. 10 Min AMRAP:5 Clean & Jerk 185/95, or 70% 1RM3 Rope Climb, or 12 Strict Pull-Up10 DB Box Step-Over 50/35-lb “After Party”200m Farmer Carry40 Hollow Rock40 Arch Rock40 T-twists Sweat Sessions Workout: 15 min AMRAP:5 Strict Pull-Up10 DB …

Workout of the day for Sunday, March 5th, 2023 7 Min AMRAP:3-6-9-12-15…:WallballCal bike/Row/Ski 7 Min AMRAP:3-6-9-12-15…:Plate G2OHPush-ups 7 Min AMRAP:3-6-9-12-15…:KB swingV-ups *3 Min Rest Between Stations

Workout of the day for Saturday, March 4th, 2023 5 Sets:Tall Clean +High Hang Clean +Split Jerk w/ 3 Sec. Pause in Receiving Position C&J E90SEC*(Week 1) 3 x 4 @ 55%3 x 3 @ 65%3 x 2 @ 70%3 x 1 @ 75% *90 Sec. Rest Between Sets Workout of the day for Saturday, March 4th, 2023 20 Min …