WORKOUT OF THE DAY – FITNESS

7/22/19 - Monday

4 Sets – New Set Every 3 min

Front Squat + Back Squat: 5+10, 4+8, 3+6, 2+4 *Building

16-14-12-10 Renegade Rows (8-7-6-5/arm) *Building in weight

20-40s Chin-over bar Hold

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10 min EMOM

10 Goblet Squats

Max Kettlebell Swings in Remainder of min

7/20/19 - Saturday

In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 15 minutes of:

6 KB Headcutters

9 Burpees

12/9 Cal Row

-Rest 3 min-

In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 15 minutes of:

8 DB Ground-to-Overhead

10/8 Cal Assault Bike

12 Sit-ups

7/19/19 - Friday

5  Sets – New Sets Every 2:30

6/leg Back Rack Rev Lunges

8 Push Press

10 KB Sumo-Deadlift Hi-pulls

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24-16-8

Kettlebell Swings

Alt. DB Snatch

SA DB Thrusters

7/18/19 - Thursday

3 Sets:

40 sec Rope Climbs / Rope Climb Practice

Rest 20-30 sec

6-8 Pendlay Rows

Rest 40-60 sec

8-10 Dumbbell Bench Press @31X1

Rest 20-30 sec

30 sec Plank Weight Transfers

Rest 40-60 sec

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4 Sets:

1 min Max Cal Row

1 min Max Wallwalks

1 min Rest

7/17/19 - Wednesday

5  Sets – New Sets Every 2:30

6 Snatch Grip Deadlifts

8 DB L-Press + 10-15 sec OH Hold Last Rep

10 Goblet Hold Lateral Squats (5 Each side)

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10 min AMRAP:

10 Box Jump-Overs

10 Anchored Toes-to-Bar

10 Push-ups

7/16/19 - Tuesday

3 min AMRAP 

Rest 3 min

6 min AMRAP *Restart from begining

Rest 3 min

9 min AMRAP *Restart from beginning

20 Dumbbell Ground-to-Overhead

10 Burpees

20 Dumbbell Thrusters

10 Burpees

20 Kettlebell Swings

10 Burpees

20 Dumbbell Push Press

10 Burpees