Workout of the Day!

Check back each week for new workouts!

Monday

July 13th, 2020

Part 1


Push Press


5-5-3-3-3, every :90

 


Part 2


3 Rounds


12 Unbroken Thrusters (115/75)


24 Push-ups


400m Run

Tuesday

July 14th, 2020

4 Rounds


10 KB/DB Deadlift + Lunge Each Leg


400m Run or 180m Walk


100m Farmer Carry (~150 Steps)


400m Run or 180m Walk


Time cap 40:00


*No machines outside*

 


Intent: 30-36 minutes

Wednesday

July 15th, 2020

Part 1


Squat Clean


3-3-2-2-1-1, building to moderately heavy


Every :90

 


Part 2


For time


400m Run (each round)


30-20-10


Sit-ups (Comp: 21-15-9 TTB)


7-5-3


Squat Clean (185/125)

Thursday

July 16th, 2020

Part 1


EMOM x 12 (accessory work, should be done after general prep warm-up)


1) 6-8 Half Kneeling Press, each arm


2) 8-10 Single Ring Supinated Rows (@2121)


3) 20 Russian Twists

 


Part 2


5 Rounds


10 Weighted Good For Yous* (any object)


10 Lateral Burpees Over Object


*Good for you = 2 reverse lunges (1 per leg) + 1 squat

Friday

July 17th, 2020

AMRAP 12


8 DB Hang Muscle Clean


8 DB Push Press


180m Run

 


Rest 3

 


6 Rounds for time


8 DB Hang Muscle Clean


8 DB Push Press


180m Run

Saturday

July 18th, 2020

4 Rounds


10 Left Arm KB/DB Deadlifts


10 Left Arm KB/DB Squats


10 Right Arm KB/DB Deadlifts


10 Right Arm KB/DB Squats


800m Run