Workout of the Day!

Check back each week for new workouts!

Monday

2/7/22


Part 1

Clean and Jerk

3-3-2-2-2-2, Every 2:00

60-70-75-80-80+-80+%

 

Part 2

For Time

9/7-7/5-5/3

Ring Muscle ups 

30-20-10

Single Arm Hang DB Power Clean (50/35)

50-40-30

Double Unders

 

 

Cardio HIIT


Part 1 - AMRAP 3


Part 2 - AMRAP 2


Part 3 - AMRAP 1


 


Station 1


Row




  • Part 1 = SR 26-28


  • Part 2 = SR 28-30


  • Part 3 = SR 30-32



 


Station 2




  • 8 box jumps


  • 8 ball slams


  • 8 weighted abmat sit ups



 


Station 3


Bike 




  • :30 on, :30 off



 


Station 4




  • 10 push ups 


  • 100 jump ropes


  • 10 supermans




 

Tuesday

2/8/22

“Kabul 13”

For Time

2021 meter Row

Then 13 rounds of:

8 Snatches (115/85)

26 Sit-ups

 

13 U.S. Service Members killed in Afghanistan on 8/26/2021.

U.S. Marine, Sgt Johanny Rosario (25)

U.S. Marine, Cpl Hunter Lopez (22)

U.S. Marine, LCpl Kareem Nikoui (22)

U.S. Marine, LCpl Rylee McCollum (20)

U.S. Marine, LCpl Jared Schmitz (20)

U.S. Marine, LCpl David Lee Espinoza (20)

U.S. Navy, Maxton Soviak (20)

U.S. Marine, SSgt Taylor Hoover (31)

U.S. Marine, Cpl Daegan Page (23)

U.S. Army, Ryan Knauss (23)

U.S. Marine, Cpl Humberto Sanchez (22)

U.S. Marine, Sgt Nicole Gee (23)

U.S. Marine, Ricky Thompson (21)

Wednesday

2/9/22

AMRAP 10

15/10 Push-ups

15 Sit-ups

30 Double Unders

 

Shoulder Press

5x5 @ 70-75%, every :90

 

Push Press

5x3 @ 80-85%, every :90

 

Jerk

5x1 @ 90-95%, every :90

 

 

Cardio HIIT


Part 1


Bike intervals 


AMRAP 20


20 cals max effort, rest 90 seconds


 


Part 2


Plank holds :45 on, :30 off x3


DB rows :45 on, :30 off x3 (switch every 12 reps)


Abmat sit ups :45 on, :30 off x3

Thursday

2/10/22

For Time

1000/800m Row 

Into

21-15-9

Hang Power Clean (155/105)

Burpee Box Jump (24/20)

Into

1000/800m Row 

Friday

2/11/22

3 Rounds For Time

25/20 Cal Bike

250’ Farmer Carry (~70s/~53s)

 

Back Squat, Every 2:00

1 X 12 @ 55%

1 X 12 @ 60%

1 X 8 @ 65%

1 X 8 @ 70%

1 X 8 @ 70%

 

Deadlift, Every 2:00

1 X 12 @ 55%

1 X 12 @ 60%

1 X 8 @ 65%

1 X 8 @ 70%

1 X 8 @ 70%

 

 

Cardio HIIT


Part 1


AMRAP 8


R1 20; R2 10


Cal row


Reverse lunges with plate overhead (total)


:30 ring plank hold


 


AMRAP 8


R1 20; R2 10


Squat jacks


Supinated ring rows, use one ring → biceps focus


Plank pull overs (total)


 


Part 2


Rowing intervals 


4 rounds


2:00 on, 1:00 off

Saturday

2/12/22

:60 work, :15 rest Alternating movements for 5 Rounds of

Wall Balls (20/14)

Toe-to-bar or Sit-ups

DB Push Press (40/25)

Russian KB Swing (70/53)

Rest

Sunday

2/13/22

Closed

Monday

2/14/22


Back Squat, Every 2:00

1 X 12 @ 55%

1 X 8 @ 60%

1 X 8 @ 65%

1 X 8 @ 70%

1 X 8 @ 70%

 

Front Squats, Every 2:00

1 X 5 @ 70%

1 X 5 @ 75%

1 X 5 @ 75%

1 X 5 @ 80%

1 X 5 @ 80%

 

Superset step-ups and side plank, one set every 3-4 minutes

Box DB Step Ups (20")

3 X 12, heavy

 

Side Plank with adduction

3 X 12, each side

 

 

Cardio HIIT


Tabata :40 on, :20 off


2x through




  1. Box jumps or step ups


  2. Bike


  3. Ring rows


  4. Abmat sit ups


  5. Rest



 


THEN, 2x through




  1. Burpees


  2. Row


  3. Box dips


  4. Plank


  5. Rest