Workout of the Day!

Check back each week for new workouts!

Monday

September 14th, 2020

Part 1

4 Rounds

20 OH Lunge

20 Alt. DB Snatch

20 Single Arm Push Press

Run 400m

 

Part 2 (Extra)

3 Sets

8-12 Bent Over Rows, each arm (:03 eccentric)

12 V-Ups

6 Single Leg RDL, each leg (:03 eccentric)

Tuesday

September 15th, 2020

EMOM x 24

3 Pause Squat + 2 Back Squat

8-12 DB Z-Press

15/10 Calorie Bike/Row

Rest

Wednesday

September 16th, 2020

Part 1

Snatch, every 2:00

3-3-3-3-3

 

Part 2

AMRAP 12

10 Overhead Squats (95/65)

10 TTB or 15 Sit-ups

Run 180m

Thursday

September 17th, 2020

Part 1

Deadlift, every 2:00

5-5-5-5-5 (Pause at bottom, not touch and go. Working sets, not building)

*Superset with 5 Tall Box Jumps

 

Part 2

4 Rounds

4 Hang Power Cleans (205/135)

8 Deadlifts

12 DB Box Step-Overs

Rest 1:00 between rounds

Friday

September 18th, 2020

Part 1

5 Sets

6-8 Half Kneeling DB Press, each arm

10-12 Single Arm Bent Over Rows, each arm

20 Russian Twists (1-2 count)

 

Part 2

5 Rounds for time

12 DB Push Press

10 Reverse Alt. DB Lunges

8 V-Ups

Saturday

September 19th, 2020

For time

60 American KB Swings

400m Run

50 Goblet Squats

400m Run

40 Push-ups

400m Run

40 Push-ups

400m Run

50 Goblet Squats

400m Run

60 American KB Swings