220117

Workout of the Day for Monday, January 17th, 2021: Front Squat:(Week 6)6 x 2 @ 82.5% 10 Min AMRAP:3-6-9-12-15-18…Burpee over Bar1-2-3-4-5-6Power Clean 185/125-lb “After Party”Front Rack Lunge:4 x 10 @ 50% 1RM Backsquat Sweat Sessions Workout: 3 Rounds*:1/2 Tabata at each station:• KB Swing• Air Squat• Double KB Sumo Deadlift• Dead Bug Rocks *2 minutes rest in-between Rounds

220116

Workout of the Day for 8am, Sunday, January 10th, 2021: 2 Rounds Each Station, alt*: 5 Min AMRAP:Run 400m15/12 Cal Bike/Row/SkiMax Strict Weighted Pul-Ups in Remaining Time 5 Min AMRAP:Run 400m15/12 Cal Bike/Row/SkiMax Dips in Remaining Time 5 Min AMRAP:Run 400m15/12 Cal Bike/Row/SkiMax DB Box Step-Up in Remaining Time *90 Sec. Rest Between Stations

220115

Workout of the Day for 8am, Saturday, January 15th, 2021: 5 Rounds*:3 Tall Muscle Clean2 High Hang Clean1 Hang Clean*Build Each Round Clean EMOMWeek 3 3 x 4 @ 75%3 x 3 @ 80%3 x 2 @ 85%3 x 1 @ 90% Workout of the Day for 9am, Saturday, January 10th, 2021: A.10 Min Partner AMRAP:60 Dubz30 Burpee10 Box Jump …

220114

Workout of the Day for Friday, January 14th, 2021: Min 00-12“Fran”21-15-9:Thruster 95/65-lbPull-Up Min 15-25:10 Min AMRAP2-4-6-8-10-12-14…BurpeeHollow rockDB hang power cleanV-Up Min 25-30:200m Plate Overhead Carry 45/35-lb Sweat Sessions Workout: Min 00-12“Fran”21-15-9:DB ThrusterPull-Up Min 15-25:10 Min AMRAP2-4-6-8-10-12-14…BurpeeHollow rockDB hang power cleanV-Up Min 25-30:200m Plate Overhead Carry 45/35-lb

220113

Workout of the Day for Thursday, January 13th, 2021: “Virtuosity”Pose Running 7 Rounds (For Quality)1 Walk Walk5 Seated Box Jumps (As High As Possible) Every 4 Min for 16 Min:400m Run *Aim for decending split times. Score is slowest 400m run Every 3 Min for 9 Min:200m Run *Aim for descending split times. Score is slowest 200m run Sweat Sessions …

220112

Workout of the Day for Wednesday, January 12th, 2021: “Virtuosity”Deadlift Technique Deadlift3-3-3-3, Build. Each Set “After Party”4 Rounds:12/9 Cal Ski Erg30 Sec. Sandbag Bear Hug Hold Sweat Sessions Workout: Complete in any order (18 min cap): 150 WallBall50 Pull-Up, or 100 Ring Row

220111

Workout of the Day for Tuesday, January 11th, 2021: “Virtuosity”Row Technique Split Jerk:(Week 2)5 x 2 @ 70% 1RM 7 Rounds:350m/300m Row5 Push Press 135/95-lb “After Party”4 Rounds:8 V-Up8 Tuck-Up8 Hollow Rock8 Sec. Hollow Body Hold Sweat Sessions Workout: 5 Rounds:20 DB Snatch15 Burpee Over DB For Quality:80 Abmat Sit-Ups60 Hollow Rock40 Arch Rock20 Side-Plank Reach Through10 V-Up

220110

Workout of the Day for Monday, January 10th, 2021: “Virtuosity”Gymnastics Kip Front Squat:Week 55 x 3 @ 80% 1RM 3 Rounds:400m run5 Squat Clean 185/130 or 70% 1RM12 Pull-Up Sweat Sessions Workout: Min 00-0821-15-9:Cal Bike/Row/SkiDB Thruster Min 10-1821-15-9:Plate G2OHToes-2-Bar Min 20-3021-15-9:Cal Bike/Row/SkiDB Box Step-Up

220109

Workout of the Day for Sunday, January 9th, 2021: 12 Min EMOM, alt:• Double KB Sumo Deadlift• Cal Row/Bike/Ski• Plank 12 Min EMOM, alt:• DB Snatch• Push-Up• Strict Pull-Up 9 Min EMOM, alt:• Strict Alt. Single Leg Toes-2-Bar• Side-Plank Reach Through• Banded Glute Bridge

220108

Workout of the Day for Saturday, January 8th, 2021: 5 Rounds*:3 Tall Muscle Clean2 High Hang Clean1 Hang Clean*Build Each Round Clean EMOMWeek 2 3 x 4 @ 70%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% With a Partner:20 Min AMRAP*:400m Run30 Power Snatch 135/95-lb20 T2B *2K Row Buy In “After Party”80 Abmat Sit-Ups60 Hollow …