Friday September 17, 2021

A. 5 sets of (40 min CAP) 15 Wallballs (20/14#) 15 KBS (50/35#) 15 Box Jump Overs (24/20”) 60 DUs or 100 Singles 15 Burpees 15 Alt. DB Snatch (50/35#) rest 5 min between sets mix up order each set

Thursday September 16, 2021

WORKOUT OF THE DAY  A. Build to a Heavy Power Clean in 12 min OR Every 2 min x 6 sets 10 DB Hang Power Cleans  + 30s Core Hold of Choice B. For time (10 min CAP) 21-15-9 reps of Deadlift (100/70kg) or use 2x KB’s HSPU or Seated DB Press C. Max Hollow Body Hold...

Wednesday September 15, 2021

WORKOUT OF THE DAY  A. Build to a Heavy Push Press in 12 min *or a 10 RM DB Push Press B. 5 Rounds for time of (25 min CAP) 400m Run 12 Hang Power Cleans (40/30kg) or use DB’s 12 S2OH (40/30kg) or use DB’s 12 T2B or Hanging Knee...

Tuesday September 14, 2021

WORKOUT OF THE DAY A. Build to a Heavy Front Squat in 12 min *Or a 10 RM Double DB Front Squat B. 3 Rounds for time of 1 min Wallballs (20/14#) 1 min SDLHP (35/25kg) 1 min Box Jumps (24/20”) 1 min Push Press (35/25kg) 1 min Cal Row 1 min...

Monday September 12, 2021

WORKOUT OF THE DAY  A. Build to a Heavy Press in 12 min *or use DB and build to a heavy set of 5 B. Every 90s for 15 min 10/8 Cal Bike 10 Slamballs (25/15#) *adjust reps if necessary C. Tabata V-ups Superman Hold Glute...

Sunday September 12, 2021

WORKOUT OF THE DAY  A. Every 2 min x 5 sets 2 Clean Pulls + 2 Power Cleans Or Every 2 min x 5 sets 10 DB Lateral Raise + 10 KBS + 20s Plank Rocks (optional) B. 7 min AMRAP 100m Run 10 Power Cleans (50/35kg) or use DB’s Rest 3:30 min 7 min AMRAP 100m Run 10 Power...

Saturday September 11, 2021

WORKOUT OF THE DAY A. Every 2:30 min x 5 sets Landmine Deadlift *4-6 reps with 5s down on each rep B. 5 Rounds of (25 min CAP) 400m Row 20 Slamballs (25/15#) 20 Sit-ups

Friday September 10, 2021

WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 4-6/arm Standing Landmine Press with 5s down on each rep B. 20 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 S2OH *RX is 50/35kg *every time bar is resting on the ground, run 300m. Score is total reps of the...

Thursday September 9, 2021

WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 4-6/leg Landmine Split Squats *5s down on each rep B. 3 Rounds for time (15 min CAP) 20/15 Cal Bike 20 Alt. Reverse Lunges with KB (50/35#) C. 5 min AMRAP 5/arm Plank Drag 30s Side Plank (alt. sides each round) 5/arm...

Wednesday September 8, 2021

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 4-6 Landmine Bent Over Row *5s on the way down for each rep B. 10 sets for time (20 min CAP) 20 DU’s or 40 Singles 7 T2B or Hanging Knee Raise 1 min rest between sets...