WORKOUT OF THE DAY – FITNESS

5/25/19 - Saturday

In Teams of 2, alternate tasks to complete  as many rounds and reps as possible in 26 minutes of:

1) 10 Dumbbell Ground-to-Overhead + 10 Sit-ups

2) 10 Burpee Box-Jump-Overs

3) 20/15 Cal Row or 15/12 Cal AB

5/24/19 - Friday

4 Sets – New Set Every 2:30

8 Thrusters

10-12 Sumo Deadlift Hi-pulls

30-40 sec Goblet Wall Sit Hold

___

For Time:

10-8-6-4-2 Dumbbell Ground-to-Overhead

2-4-6-8-10 Jumping Pull-ups

10 Kettlebell Swings Each Round

5/23/19 - Thursday

2 Sets

8-10 Sumo Deadlift *Reset Each Rep (no T&G)

Rest 10-20 sec

200′ Farmers Carry

Rest 40-60 sec

8-10 Push Press

Rest 10-20 sec

45-60 sec Banded Plank Hold

Rest 40-60 sec

___

With a Running Clock:

At 0:00-3:00 –  400m Run + Max SA DB Hang Clean and Jerks IRT

Rest 1 minute

At 4:00-7:00 – 400m Run + Max Burpees IRT

Rest 1 minute

At 8:00-11:00 –  400m Run + Max SA DB Hang Clean and Jerks IRT

Rest 1 minute

At 12:00-15:00 – 400m Run + Max Burpees IRT

5/22/19 - Wednesday

4 Sets – New Set Every 2:30

6-8 Snatch Grip RDL

10-12  Goblet Squats

12-14 Russian Kettlebell Swings

___

For Time:

4-8-12-16-20 Plate Ground-to-Overhead

20-16-12-8-4 Alt. Rev. OH Plate Lunges

20 Mountain Climbers Each Round (10/leg)

5/21/19 - Tuesday

6 min AMRAP

40 Wallball Buy-in

AMRAP in remaining time:

12 Russian Kettlebell Swings

10 Burpees

 -Rest 2 min-

6 min AMRAP

30 Wallball Buy-in

AMRAP in remaining time:

12 Russian Kettlebell Swings

8 Burpees

 -Rest 2 min-

6 min AMRAP

20 Wallball Buy-in

AMRAP in remaining time:

12 Russian Kettlebell Swings

6 Burpees

5/20/19 - Monday

4 Sets – New Set Every 3 min

1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo) @80% of Heaviest (1+1) last week

8 SA DB Bent Rows Each Arm

100′ Double DB OH Carry

___

8 min AMRAP

30 Dumbbell Thrusters

30 Sit-ups

30 Dumbbell Power Cleans

30 Jumping Pull-ups