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Workout Of The Day

  • Workouts for Monday, August 21st - Tuesday, August 22nd - Wednesday, August 23rd

    Monday, August 21st

    Strength:

    15 Minutes to Build to a 1RM Bench


    Conditioning:

    5 Rounds for Time

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    *10 Min Time Cap


    Tuesday, August 22nd

    Conditioning:

    AMRAP x5

    10 Burpee Box Jumps (24/20)

    10 KB Swings (53/35)

    Rest 5:00

    AMRAP x4

    10 Sit-Ups

    10 Goblet Squats (53/35)

    Rest 5:00

    For Time:

    25 Burpee Box Jumps (24/20)

    25 KB Swings (53/35)

    25 Sit Ups

    25 Goblet Squats (53/35)


    Wednesday, August 23rd

    Strength:

    15-20 Minutes to Build to a 1RM Deadlift


    Conditioning:

    AMRAP x12

    200m Run

    Max Reps Strict Press (75/55)

    *Each time the bar touches the ground, you must do a 200m run

    *The workout starts with a 200m run


  • Workouts for Thursday, August 17th - Friday, August 18th - Saturday, August 19th

    Thursday, August 17th

    Strength: Deadlifts

    4x5 @ 60% 1RM or less

    *This is meant to be light - DO NOT go past 60%


    Conditioning:

    3 Rounds for Time

    200m Run

    5 HSPU

    10 Deadlifts (135/95)

    15 WallBalls (20/14)


    Friday, August 18th

    Conditioning:

    “Nancy”

    5 Rounds for Time

    400m Run

    15 OH Squats (95/65)

    *30 Minute Cap

    Bonus:

    EMOMx10

    Even: 5 Strict T2B

    Odd: 5 Ring Dips


    Saturday, August 19th 

    Conditioning:

    Teams of 2 (1 Working/1 Resting)

    100 Double Unders

    100 Goblet Squats (53/35)

    100 Wall Balls (20/14)

    100 Burpees

    100 KB Swings (53/35)

    100 Weighted Lunges (53/35)

    100 Double unders

  • Workouts for Monday, August 14th - Tuesday, August 15th - Wednesday, August 16th

    Monday, August 14th: 

    Strength: Bench Press

    4x5 @60% 1RM or less

    *this is meant to be light DO NOT go past 60%


    Conditioning:

    AMRAPx15

    50 Double Unders

    40 Air Squats

    30 Sit-Ups

    20 Push-Ups

    10 Pull-Ups


    Tuesday, August 15th: 

    Strength: 4x2 Snatch Balance

    @ 65-85%1RM Snatch


    Conditioning:

    3 Rounds for Time

    (2 Minute Work/2 Minutes Rest)

    400/300m Row

    Max DBall Ground to Shoulder (100/70)


    Wednesday, August 16th: 

    Strength:

    Death by Thrusters (95/65)

    Start at 2 reps, add 2 reps every minute until you fail to reach the required rep range. 

    10 min cap

    *Score=Total Reps


    Conditioning:

    AMRAPx10

    10 Hang Power Cleans (95/65)

    10 Bar over Burpees

    *All cleans must be unbroken 200m run penalty for a broken set

  • Workouts for Thursday, August 10th - Friday, August 11th -Saturday, August 12th

    Thursday, August 10th: 

    Strength: Deadlift

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1x1 @ 90%1RM

    1x5 @ 85%1RM

    1x3 @ 90%1RM

    1xMax Reps @ 95%1RM


    Conditioning:

    AMRAP x10

    10 Back Squats from Floor (135/95)

    10 Bar Over Burpees

    10 Sit-Ups


    Friday, August 11th: 

    Strength:

    EMOM x10

    Even: 5-10 Strict Pullups

    Odd: 5-10 Strict HSPU or DB Strict Press


    Conditioning:

    3 Rounds

    (3 Minutes Work/3 Minutes Rest)

    500/400m Row

    Max KB Snatches (53/35)


    Saturday, August 12th

    Partner "DT"

  • Workouts for Monday, August 7th - Tuesday, August 8th - Wednesday, August 9th

    Monday, August 7th: 

    Strength: 

    15 Minutes to Build to a 2 Rep Max Squat Clean

    Conditioning:

    21-15-9

    Power Cleans @50% of Part 1

    Front Squats

    *5 burpee penalty for every rest taken during the cleans


    Tuesday, August 8th: 

    Strength:

    Bench Press

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1x1 @ 90%1RM

    1x5 @ 85%1RM

    1x3 @ 90%1RM

    1xMax Reps @ 95%1RM


    Conditioning: 

    AMRAP x8

    5 HSPU

    10 T2B

    20 Double Unders

    *HSPU Scale= DB Push-Press


    Wednesday, August 9th: 

    Conditioning:

    5 Rounds for Time:

    400m Run

    10 Pull-Ups

    20 Wall Balls (20/14)


    Bonus work:

    Partner Sit-Ups 3x20

    Rest 1 minute between sets.

  • Workouts for Thursday, August 3rd - Friday, August 4th - Saturday, August 5th

    Thursday, August 3rd: 

    Strength: Deadlift

    1x5 @ 77.5%1RM

    1x3 @ 82.5%1RM

    1x1 @ 87.5%1RM

    1x5 @ 82.5%1RM

    1x3 @ 87.5%1RM

    1xMax Reps @ 92.5%1RM


    Conditioning:

    21-15-9

    Bar over Burpees

    Push Press (115/75)

    *10 Minute Cap


    Friday, August 4th: 

    Strength:

    EMOM x10

    Even: 5-10 Strict Pull-Ups

    Odd: 5-10 Push-Ups


    Conditioning:

    2-4-6-8-10-12-10-8-6-4-2

    Power Cleans (115/75)

    Box Jumps (24/20)


    Saturday, August 5th: 

    Strength:

    3 x 20 Partner Situps with MedBall

    *Rest 1 Minute Between Sets


    Conditioning:

    Teams of 2 - Working 30 Seconds at a Time. 

    20 Minute AMRAP

    50 Double Unders

    40 Air Squats

    30 HSPU (Scale=DB strict press)

    20 DBal Ground to Shoulder (Choose Weight)

    10 Bar Muscle-Ups (Scale = 20 Pull-Ups)

  • Workouts for Monday, July 31st- Tuesday, August 1st - Wednesday, August 2nd

    Monday, July 31st

    Strength: Bench Press

    1x5 @ 77.5% 1RM

    1x3 @ 82.5% 1RM

    1x1 @ 87.5% 1RM

    1x5 @ 82.5% 1RM

    1x3 @ 87.5% 1RM

    1xMax Reps @ 92.5%1RM


    Conditioning:

    7 Minute AMRAP

    200m Run

    10 Back Squats (135/95)


    Tuesday, August 1st: 

    Conditioning:

    3 Rounds for Time

    800m Run

    30 Sit-Ups

    20 OH Lunges w/ Plate (45/25)

    10 Cal Row

    *30 Minute Cap


    Wednesday, August 2nd: 

    Strength:

    E2MOM x12 (6 Sets)

    5 Touch and Go Snatches

    60-80% 1RM

    *Snatches may be Power or Squat.


    Conditioning:

    4 Rounds for Time

    10 Hang Power Snatch (75/55)

    10 Toes to Bar


  • Workouts for Thursday, July 27th - Friday, July 28th - Saturday, July 29th

    Thursday, July 27th:

    Strength: Deadlift

    1x5 @75%1RM

    1x3 @ 80%1RM

    1x1 @ 85%1RM

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1xMax Reps @ 90%1RM


    Conditioning: 

    3 Rounds for Reps

    2 Minutes Work/2 Minutes Rest

    250/200m Row

    Max Rep Burpees 


    Friday, July 28th:

    Strength:

    E2MOM x12 (6 Sets)

    5 Touch and Go Cleans @ 65-80% 1RM


    Conditioning:

    3 Rounds for Time

    21 Wallballs (20/14)

    15 Sit-ups

    9 Pull-ups


    Saturday, July 29th: 

    Conditioning:

    In Teams of 2 (1 Working/ 1 Resting)

    3 Rounds for Time

    800m Run (200m at a time)

    50 Russian KB Swings (70/53)

    50 Burpee Box Jump Overs (24/20)

  • Workouts for Monday, July 24th - Tuesday, July 25th - Wednesday, July 26th

    Monday, July 24th: 

    Strength: EMOM x10

    Even Minutes:  5-10 Strict Pull-Ups

    Odd Minutes: 10 Seated DB press

    *Choose a weight that is challenging but manageable


    Conditioning:

    15 Minute AMRAP

    10 Alternating DB Snatches (50/35)

    20 Double Unders

    200m Run


    Tuesday, July 25th

    Strength: Bench Press

    1x5 @ 75%1RM

    1x3 @ 80%1RM

    1x1 @ 85%1RM

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1x Max Reps @90%1RM


    Conditioning:

    “Diane”

    21-15-9

    Deadlifts (225/155)

    HSPU

    *HSPU Scale = Strict DB Press or Pike Pushups


    Wednesday, July 26th:

    Strength: EMOM x12

    Min 1: 10 Bulgarian Split Squats (R)

    Min 2: 10 Bulgarian Split Squats (L)

    Min 3:  30 Sec BDall Hold


    Conditioning: 


    12 Minute AMRAP

    21 Front Squats (95/65)

    15 Shoulders to Overhead (95/65)

    9 Push Ups 


  • Workouts for Thursday, July 20th - Friday, July 21st- Saturday, July 22nd

    Thursday, July 20th: 

    Strength: DeadLift

    1x5 @72.5%1RM

    1x3 @77.5%1RM

    1x1 @82.5%1RM

    1x5 @77.5%1RM

    1x3 @82.5%1RM

    1xMax Reps@ 87.5%1RM


    Conditioning:

    3 Rounds for Time

    10 Back Squats (from ground) (115/75)

    15 Bar over Burpees

    *12 Minute Cap


    Friday, July 21st: 

    Strength:

    E2MOMx10

    5 Touch and Go Snatches @ 65%-80% 1RM

    *the bar may NOT rest on the ground

    Conditioning:

    3 Rounds for TIme

    10 Pull-Ups

    15 OH Squats (75/55)

    20/15 Cal Row


    Saturday, July 22nd: 

    In teams of 2 (1 Working 1 Resting)

    2 Rounds

    21-15-9

    Wallballs (20/14)

    KB Swings (53/50)

    Run 400m together between rounds only


    2 Rounds

    21-15-9

    Thrusters (95/65)

    Cal Row

    Run 400m together between rounds only


    2 Rounds

    21-15-9

    Front Squats (95/65)

    SDLHP (95/65)

    Run 400m together between rounds only

    *Partner A does all reps of the first movement, partner B does all reps for the second movement, then they switch after the 400m run

  • Workouts for Monday, July 17th - Tuesday, July 18th - Wednesday, July 19th

    Monday, July 17th: 

    Strength: Bench Press

    1x5 @ 72.5%1RM

    1x3 @ 77.5%1RM

    1x1 @ 82.5%1RM

    1x5 @ 77.5%1RM

    1x3 @ 82.5%1RM

    1x Max Reps @87.5%1RM


    Conditioning:

    10 Minute AMRAP

    5 Burpee Box Jumps

    10 Push-Ups

    20 Double Unders


    Tuesday, July 18th: 

    Strength:

    EMOM x 10

    Even Minutes: 10 KB Snatches

    Odd Minutes: 10 Bent Over Rows

    *Choose a weight that is a challenge but there is no risk of failure.


    Conditioning:

    4 Rounds for Time

    400m Run

    10 Toes to Bar

    *15 Minute Time Cap


    Wednesday, July 19th: 

    Conditioning:

    10 Rounds for Time

    5 Squat Cleans (115/75)

    10 Push-Press

    200m Run

    Rest 1 Minute After Each Round

    *Score = Total time Including Rest

    *Every Round Should be a Sprint




  • Workouts for Thursday, July 13th - Friday, July 14th - Saturday July 15th

    Thursday, July 13th: 

    Strength: Dead Lift

    1x5 @ 70%1RM

    1x3 @ 75%1RM

    1x1 @ 80% 1RM

    1x5 @75% 1RM

    1x3 @ 80%1RM

    1x Max Reps @85% 1RM


    Conditioning:

    3 Rounds for Time

    250/200m Row

    30 Sit-Ups


    Friday, July 14th: 

    Strength:

    15 Minutes to Build to a 1RM Squat Clean Thruster


    Conditioning:

    5 Rounds for Time

    10 Box Jumps (24/20)

    5 Thrusters @ 70% of Today's 1RM Thruster


    Saturday, July 15th:

    In Teams of 2 (Working 30 Seconds at a Time)

    100 Double Unders

    90 Push-Ups

    80 Sit-Ups

    70 Wallballs (20/14)

    60 Burpees

    50 Front Squats (115/75)

    60 Burpees

    70 Wallballs (20/14)

    80 Sit-Ups

    90 Push-Ups

    100 Double Unders

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