WORKOUT OF THE DAY – FITNESS

9/21/19 - Saturday

In Teams of 2, with only 1 Partner working at a time, complete as many rounds and reps as possible in 26 minutes of:

60 Dumbbell Thrusters

60 No-Push-up Renegade Rows

60 Kettlebell Headcutters

60 Burpees

60 Dumbbell Ground-to-Overhead

60 Kettlebell Swings

9/20/19 - Friday

4  Sets – New Sets Every 2:30

5 Clean Pulls w/3s lower Each rep *Built to Heavy set of 5

6-8 Dumbbell Thrusters *Heavier this week

10 Weighted Sit-ups Holding Plate OH

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3 Rounds:

21 Wallballs

15 Kettlebell Swings

9 Dumbbell Ground-to-Overhead

9/19/19 - Thursday

3 Sets:

12 Alt. Deficit Reverse Lunges (6/leg) *Standing on 45# Plate 

10-20 sec transition

30 sec Double KB Front Rack or Goblet Wall Sit Hold

 -Rest 40-60 sec-

8 Reverse Grip Bent-over Barbell Row

10-20 sec transition

25 sec Bottom of Push-up Hold on Ground or Low-Rings

 -Rest 40-60 sec-

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2 Sets

1 min Row for Cals

Rest 30 sec

1 min Devil’s Press 

Rest 30 sec

1 min Assault Bike for Cals

Rest 30 sec

1 min Shuttle Run 50′ out & Back

Rest 30 sec

9/18/19 - Wednesday

4  Sets – New Sets Every 2:30

10 Alt. DB Reverse Lunges *Heavier this week

12 HEAVY Russian KB Swings

20-30 sec Side Plank/side

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9 min AMRAP

6 Burpees

9 Anchored Toes-To-Bar

12 Plate Ground-to-Overhead

9/17/19 - Tuesday

7 min AMRAP

10/8 Cal Assault Bike

15 KB Swings

Rest 3 min

7 min AMRAP

10 Burpees

15 KB Sumo-Deadlift Hi-pulls

Rest 3 min

7 min AMRAP

10/8 Cal Row

15 Alt. OH Rev. Plate Lunges

9/16/19 - Monday

5 Sets – New Set Every 2:15

Back Squat: 5@70-75%, 3@80-85%, 3×1@90-100%

20-30 sec L/Tuck-Hang

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5 Rounds:

20 Wallballs

10 Jumping Pull-ups