Daily Workouts

Sat, 05/08/21
Workout of the day

"Tabata This"

Jumping Lunges

Deadbugs

D-ball Bearhug Hold

Sit-ups

Bike

1:00 Rest Between Rounds

The Tabata interval is :20 of work followed by :10 of rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes

Fri, 05/07/21
Workout of the day

Partner Workout

20:00 AMRAP

Row for Calories

Every 2:00, complete:

10 Power Cleans (155/105)

10 Bar-facing burpees

Both athletes can work simultaneously.

Thu, 05/06/21
Workout of the day

1. 21-15-9 Reps for time:

KB Swings (70/53)

Box Jumps (30"/24")

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

Wed, 05/05/21
Workout of the day

5 Rounds for time:

25 Wall balls

400m Run

Tue, 05/04/21
Workout of the day

1. Build to a heavy set of:

1 Power Clean +

1 Front Squat +

1 Power Jerk +

1 Split Jerk

2. Ring Dip

5 x 7

3. 2:00 Band Pulldown

Mon, 05/03/21
Workout of the day

13:00 AMRAP

13 Pull-ups (C2B)

20 DB Snatches (50/35)

40 Double-unders

Sat, 05/01/21
Workout of the day

11:00 AMRAP

7 Clean & Jerks (135)

7 Burpees

7 Toes to Bar

Fri, 04/30/21
Workout of the day

"Jerry"

For time:

Run 1 mile

Row 2K

Run 1 mile

Thu, 04/29/21
Workout of the day

1. Push Press

5 x 3 (Build)

2. 10:00 EMOM

5 Strict Pull-ups

3. 10:00 EMOM

10 Barbell Push-ups

Wed, 04/28/21
Workout of the day

12:00 AMRAP

15 KB Swings (53/35)

15 Box Jumps (24"/20")

15/12 Calorie Echo Bike

Tue, 04/27/21
Workout of the day

1. Power Snatch

7 x 2 (Build)

2. Ring Dip

5 x 6

3. 2:00 Band Pulldown

Mon, 04/26/21
Workout of the day

3 Rounds for time:

10 Back squats (225/155 lb)

20 Wall balls (30/20 lb)

800m Run

Sat, 04/24/21
Workout of the day

1. 5 Sets:

5 Deadlifts (build)

5 Strict HSPU

2. 8:00 AMRAP

6 D-ball Cleans (100/70)

12 Push-ups

36 Double-unders

Fri, 04/23/21
Workout of the day

Partner Workout

10 Rounds:

In 2:00, complete:

7 Strict Pull-ups

9 Bar-facing Burpees

11 Overhead Squats (95/65)

Max Calorie bike in remaining time

2:00 Rest

Alternate 2:00 Work/Rest intervals with your partner. Each athletes performs 5 two-minute sets. Score is total calories completed.

Thu, 04/22/21
Workout of the day

40:00 EMOM (8 sets)

A. 1:00 Ski

B. :45 DB Step-ups (light)

C. :30 Hollow Body Banded Pull down

D. :30 Hip Extensions

E. :15 L-Sit

Wed, 04/21/21
Workout of the day

5 Rounds for time:

500m Row

400m Run

Tue, 04/20/21
Workout of the day

1. Power Clean & Push Jerk

7 x 2 (build)

2. Ring Dip

5 x 5

3. 2:00 Band Pulldowns

Mon, 04/19/21
Workout of the day

1. 12:00 AMRAP

9 Toes to Bar

10 Front Squats (115/80)

11 Box Jumps (24"/20")

2. 1 Mile Cool-down Run

(conversational pace)

Sat, 04/17/21
Workout of the day

Partner Workout:

10 Rounds for time:

10 Deadlifts (50% 1RM)

20/15 Calorie Bike

-Alternate complete rounds with your partner

Fri, 04/16/21
Workout of the day

21:00 AMRAP

8 Strict Pull-ups

12 Push-ups

14 Sit-ups

Every 7:00, Run 800 meters

(0:00, 7:00, 14:00)

Thu, 04/15/21
Workout of the day

1. Power Snatch

Build to a heavy triple

2. 5:00 AMRAP

1-2-3-4-5...

Power Snatches

Burpee Box Jumps (30"24")

Wed, 04/14/21
Workout of the day

For Time:

120 Wall balls

120 Calorie Row

Tue, 04/13/21
Workout of the day

For max load:

4 rep-max front squat

Time cap: 20 min.

Mon, 04/12/21
Workout of the day

10:00 AMRAP

7 Strict HSPU

10 DB Hang Power Cleans (50/35)

50 Double-unders

Your first session is free. Let's do this.