Daily Workouts

Mon, 12/28/20
Workout of the day

FULL GEAR OPTION

For Time

100 Burpeees over erg

150 Wall balls

200/160 Calorie Row

Partition reps any way you'd like

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LIMITED GEAR OPTION

For Time

100 Burpeees

150 DB Squats

2000m Run

Partition reps any way you'd like

Ex: 10 rounds of 10 burpees, 15 Squats, 200m Run OR5 Rounds of 20 Burpees, 30 Squats, 400m Run

Sat, 12/26/20
Workout of the day

5 Rounds for time

800m Run

50 Walking Lunges

Fri, 12/25/20
Workout of the day

MERRY CHRISTMAS!

Active Recovery Day

15:00 Move + 15:00 Stretch

Thu, 12/24/20
Workout of the day

Merry Christmas! Take today as a rest day, or if you want to do a little something, here is an at-home option for 12 days of Christmas!

12 Days of Christmas

1 200m run (about :60)

2 DB rows on each arm

3 DB Thrusters

4 DB Power cleans

5 Burpees

6 V-ups

7 Jumping squats

8 DB Snatches

9 Push-ups

10 DB Lunges

11 Box jumps

12 Devil's press

*Goes like the song. So you do 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

Wed, 12/23/20
Workout of the day

FULL GEAR OPTION

"Nutts"

For Time

10 handstand push-ups

15 deadlifts (250/170)

25 box jumps (30/24 ")

50 pull-ups

100 wallballs

200 double-unders

400m Run with 45/25 lb. plate

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LIMITED GEAR OPTION

"Nutts" (Limited Gear Variation)

For Time

10 handstand push-ups or wall walks

15/15 Single Leg Deadlifts

25 box jumps or Tuck Jumps

50/50 DB Rows

100 DB Squats

200 double-unders

400m Run with dumbbell

Tue, 12/22/20
Workout of the day

FULL GEAR OPTION

1. 6 Rounds for time

12 Toes to bar

16 DB Hang clean & jerks (50/35)

24 ft. DB Overhead Lunge

2. Core Finisher

3 x 40 PVC Hollow Pull-overs

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LIMITED GEAR OPTION

1. 6 Rounds for time

12 V-ups

16 DB Hang clean & jerks (50/35)

24 ft. DB Overhead Lunge

2. Core Finisher

3 x 40 PVC Hollow Pull-overs

Mon, 12/21/20
Workout of the day

FULL GEAR OPTION

1. Strict Pulling Test

A. Max strict pull-ups OR

B. Max chin-over-bar hold OR

C. Max bar hang

-Pick the version you tested on 11/9 and beat it!

2. 15:00 Max Calorie Echo Bike

Every 3:00 (including 0:00), complete

5 Power Cleans (225/155) + 10 Burpees

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LIMITED GEAR OPTION

1. 12:00 Static Tabata Holds:

Squat Hold (at active bottom position)

Seated Pike Leg Hold

Plank Hold

Rotate through each static hold: squat hold for :20, :10 rest, then Seated pike for :20, :10 rest, then Plank for :20, :10 rest for a total of 8 rounds.

2. 2 Rounds for time:

30 Burpees

60 Step-ups

Sat, 12/19/20
Workout of the day

5 Rounds for time

25 Push-ups

400m Run

Fri, 12/18/20
Workout of the day

Full Gear Option

5 Rounds for time

10 Back Squats (225/155)

50/40 Calorie Row

(compare to 9/15)

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Limited Gear Option

"Death By Power Cleans + Thrusters"Complete 1 DB/KB Hang Clean + 1 Thruster the first minute, 2 of each the second minute, 3 the third... continuing to add one rep every minute as long as you're able to stay in. Be sure to share the love and keep the reps even on each side.

Thu, 12/17/20
Workout of the day

Full Gear And Limited Gear Option

3 Rounds for reps

1:00 V-ups/Tuck-ups

1:00 KB Lunges

1:00 Sit-ups

1:00 Double-unders

1:00 KB Swings

1:00 Rest

Wed, 12/16/20
Workout of the day

Full Gear Option

1. Power Clean + Push Jerk

5 x 2

2. 10:00 AMRAP

1-2-3-4-5... rep rounds of

Bar Muscle-ups

Clean & Jerks (155/105)

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Limited Gear Option

10:00 AMRAP

10 DB Hang Snatches/KB Swings

20 Plank Jacks

2:00 Rest

5 Sets:

:20 Hollow Rock/Hold

:20 Rest

:20 Arch Rock/Hold

:20 Rest

Tue, 12/15/20
Workout of the day

Full Gear Option

5 Rounds for time

30/24 Calorie Bike

15 Overhead squats (95/65)

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Limited Gear Option

"Nancy"

5 Rounds for time

400m Run

15 Overhead Squats*

*Use a DB/KB. If needed, perform a goblet squat instead of overhead. Another option is 25 PVC overhead squats each round

Mon, 12/14/20
Workout of the day

Full Gear Option

3 Rounds for time

500m Row

12 Deadlifts (225/155)

15 Bar-facing burpees

5:00 EMOM

Strtict Pull-ups

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Limited Gear Option

1. 5 Sets:

10/10 Single Leg Deadlifts

:30 Seated Pike Leg Lifts

2. 7:00 AMRAP

5 Burpees w/ extra push-up at the bottom

10 V-ups

Sat, 12/12/20
Workout of the day

"Gift of Fitness"

24:00 AMRAP

12 Push-ups

12 Burpees

12 Lunges

400m Run

Fri, 12/11/20
Workout of the day

Full Gear Option

4 Sets

In 3:00, complete 2 rounds of:

10 Thrusters (95/65)

10 Pull-ups (C2B)

Max Calorie Bike in Remaining Time

2:00 Rest between rounds

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Limited Gear Option

10-20-30-40-50 Reps for time

Double-unders

Sit-ups

PVC/broomstick Overhead Squats

Thu, 12/10/20
Workout of the day

5 Sets

10 Deadlifts

9 Hang power cleans

8 Lunges

Build in load each set

Rest as needed between sets

Core Finisher

3-5 Sets

5 Strict toes to bar

:20 Hollow Rock/hold

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7 Rounds not for time

5 Strict Handstand Push-ups

10/10 DB Single Leg Deadlifts

:20 Hollow Rock/Hold

Wed, 12/09/20
Workout of the day

30:00 Max Calorie Row

Every 3:00 (including (0:00),

complete 12 Burpee box jump-overs

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10:00 AMRAP

1-2-3-4-5... DB Rows

10 DB Squats

5 Sets:

8/8 Bulgarian Split Squats (add weight if possible)

Tue, 12/08/20
Workout of the day

8:00 AMRAP

1-2-3-4-5... Strict Pull-ups

10 Wall balls after each set

Back Squat

3 x 10 @ 65-70% 1RM

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5 Rounds for time

20 Push-ups

30 Sit-ups

400m Run

Mon, 12/07/20
Workout of the day

1. Power Snatch

5 x 3

2. 10:00 AMRAP

5 Power Snatches (115/80)

10 Toes to Bar

30 Double-unders

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12:00 AMRAP

10 DB Snatches

10 V-ups or Tuck-ups

30 Double-unders

4 Sets:

1:00 Bird Dog Plank (:30 per combination)

1:00 Rest

Sat, 12/05/20
Workout of the day

Run for 35 minutes.

Every 5 minutes, stop and perform 15 burpees.

Fri, 12/04/20
Workout of the day

"Strict Cindy"

20:00 AMRAP

5 Strict Pull-ups

10 Push-ups

15 Squats

Thu, 12/03/20
Workout of the day

FULL GEAR OPTION

1. 10 Rounds for time

10 KB Swings (70/53)

15 Sit-ups

20 Double-unders

(15:00 Cap)

2. Deadlift

5 x 3 (build)

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LIMITED GEAR OPTION

10 Rounds for time

10 DB Snatches

10 V-ups or Tuck-ups

Cash-out:

30 Turkish Get-ups (for quality, not time)

Use a DB, KB, or get creative with any object you choose!

Wed, 12/02/20
Workout of the day

FULL GEAR OPTION

5 Rounds

In 3:00, complete

15 Pull-ups (C2B)

20 Wall balls (30/20 lb)

Max Calorie row in remaining time

1:00 Rest between rounds

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LIMITED GEAR OPTION

8 Rounds for time

20 Jumping Lunges

200m Run

Core Finisher:

5:00 EMOM

:20 Hollow Rock/hold

Tue, 12/01/20
Workout of the day

FULL GEAR OPTION

1. Power Clean

7 x 3

Add weight as technique allows

2. 9-15-21 reps for time

Power Cleans (135/95)

Bar-facing Burpees

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LIMITED GEAR OPTION

10:00 AMRAP

20 DB Hang Clean & Jerks

40 Double-unders

Core Finisher

3 Sets:

1:00 Left Plank

1:00 Right Plank

1:00 Plank Jacks

1:00 Rest

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