220107

Workout of the Day for Friday, January 7th, 2021: “Virtuosity”WallBall Standards Overhead Squat:3 x 3 @ 65% 1RM 12 Min AMRAP:20 WallBall5 Bar Muscle-Up* *Progression:1-for-1: Strict Pull-Up + Dip2-for-1 Kipping Pull-Up + Push-Up / Dip3-for-1 Ring row + Push-Up For Time (25 Min Cap):50 Plate G2OH15 Burpee Box Jump Over50 KB Goblet Squat15 Burpee Box Jump Over50 DB Bent Over …

220106

Workout of the Day for Thursday, January 6th, 2021: Split Jerk:5 x 2 @ 65% 1RM 20 Min AMRAP*:10-20-30-40-50…KB SwingDB Reverse LungeBox Jump Over 30/24″DB Snatch*1 Min Plank After Each Round Sweat Sessions Workout: 20 Min AMRAP*:10-20-30-40-50…KB SwingDB Reverse LungeBox Jump OverDB Snatch*1 Min Plank After Each Round

220105

Workout of the Day for Wednesday, January 5th, 2021: Min 00-10:10-9-8-7-6-5-4-3-2-1:• Cal Row/Bike/Ski• Strict HSPU Min 15-25:10 Min AMRAP:200m Run15 T2B, or GHD Sit-Up Min 30-26:6 Min AMRAP:7 V-Up14 MedBall Russian Twists7 Tuck-Up14 Bicycle crunch Sweat Sessions Workout: 10 Min EMOM, alt:• Dubz• Sandbag Clean 10 Min EMOM, alt:• DB Press• V-Up 10 Min EMOM, alt:• Strict Hanging Leg Raise• Pistols

220104

Workout of the Day for Tuesday, January 4th, 2021: “Virtuosity”Deadlift Setup 3 Minute AMRAP:Bike/Row/Ski for Calories Rest 2 Minutes 5 Minute AMRAP:5 Deadlift @ 225/155-lb or 55% 1RM10 Bar Facing Burpee Rest 5 Minutes 3 Minute AMRAP:Bike/Row/Ski for Calories Rest 2 Minutes 5 Minute AMRAP:5 Deadlift @ 225/155-lb or 55% 1RM10 Bar Facing Burpee 8 Rounds, 30 sec. On / …

220103

Workout of the Day for Monday, January 3rd, 2021: “Virtuosity”Gymnastics Push-Ups Front Squat:Week 44 x 4 @ 75% 1RM*5-10 lb. heavier than last week. 14 Min AMRAP:3-6-9-12-15-18…Clean & Jerk 135/95-lbC2BDips Sweat Sessions Workout: For Time (7 Min Cap):21-15-9:Plate G2OHBurpee to Plate 20 Min AMRAP:20 Double KB Deadlift20/15 Cal Bike/Row/Ski20 AbMat Sit-Up

220102

Workout of the Day for Sunday, January 2nd, 2021: 5 Rounds E2MOM:14 DB Front Rack Lunge +12/9 Cal Bike/Row/Ski 5 Rounds E2MOM:12 DB S2OH +12/9 Cal Bike/Row/Ski 5 Rounds E2MOM:12 DB Snatch +12/9 Cal Bike/Row/Ski

220101

Workout of the Day for Saturday, January 1st, 2021: 1 & 1/4 Pause Front Squat3 x 3 Clean EMOMWeek 1 3 x 4 @ 65%3 x 3 @ 70%3 x 2 @ 75%3 x 1 @ 80% 25 Min AMRAP, In Teams of 2:800m Run60 Burpee40 DB Thruster 50/35-lb20 Toes-2-Bar

211231

Workout of the Day for Friday, December 31st, 2021: 2022, Happy New Year! 22 Min AMRAP:Run 200m22 Hang Power Clean 75/55-lbRun 200m22 Push-UpRun 200m22 Front Rack Lunge 75/55-lbRun 200m22 Cal Row/Bike/SkiRun 200m22 Hang Power Snatch “After Party”For Time:2K Row

211230

Workout of the Day for Thursday, December 30th, 2021: 15 Min EMOM, alt:• Row 7/5 Calories As Fast as possible• 5 Seated Box Jump As High as possible• 15 Hollow Rocks 21-15-9:KB Swing 53/35-lbV-Up, or GHD Sit-Up *Rest 3 Min, then: 1 Mile Run Sweat Sessions Workout: Complete in any order:150 Dubz100 Wallballs50 DB Clean & Jerk

211229

Workout of the Day for Wednesday, December 29th, 2021: “Michelle’s Sabbatical WOD” For Time (23 Min Cap)“Diane”21-15-9:DeadliftHSPU “Grace”30 Clean & Jerk 135/95-lb “Karen”150 WallBall 20/14 -lb Sweat Sessions Workout: 18 Min EMOM, alt:• DB Snatch• Push-Ups, or Dips• Chest-2-Bar• HSPU• Sandbag Clean• Rest 4 Rounds:7 V-Up14 MedBall Russian Twists7 Tuck-Up14 Bicycle crunch