WORKOUT OF THE DAY – FITNESS

11/21/19 - Thursday

3 Sets:
8 Double-Overhand Grip Sumo Deadlift *Reset Each Rep (no T&G)
Rest 40-60 sec
8-10 False Grip Ring Rows ((MU Strength Progression) – or- Neutral Grip (Strength)
Rest 40-60 sec
15-20 sec Bottom Ring Dip Hold (MU Strength Progression) -or- 8-10 Bench Dips (Strength Work)
Rest 40-60 sec
___
9 min AMRAP
3 Wall-walks
9 Box Jumps 
18 Alt. Dumbbell Snatch 

11/20/19 - Wednesday

3 Rounds
100ft SA Overhead Carry/arm @challenging weight while still maintaining proper technique
10 Alternating Push-Up Shoulder Tap: w/3s hold each rep
5 Strict Toes-to-Bar/Straight Leg Raises*lift legs as high as possible
15 SA Russian KB Swings/arm *Heavy but UB Sets
+
4 Sets – New Sets Every 2:30
5-6 Snatch Grip RDL
8-10 Goblet Squats
12-14 Alt OH Plate Lunges (6-7/leg)
___
10 min AMRAP
6 Push-ups
9 Dumbbell Thruster
12 Kettlebell Swings

11/19/19 - Tuesday

3 Rounds
10 Lemon Squeezers
10-15 sec L-Hang Hold
10 Goodmornings
+
5 Rounds for Max Reps:
1 min Burpee Box Jumps
1 min Dumbbell Power Cleans
1 min Cal Assault Bike/Row
1 min Rest

11/18/19 - Monday

3 Sets – New Set Every 3:30-4:00 min
1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo)
8 SA KB Power Row Each Arm (KB starts on ground eah rep)
8 Turkish Sit-up Each Arm
___
3 Rounds:
5 Strict Pull-ups
10 Burpees
15 Goblet Squats

11/16/19 - Saturday

In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 28 minutes of:
3 Rounds
40 Alt. DB Snatches
30 Dumbell Thrusters
20 Burpees

2 Rounds
50 Alt. DB Snatches
40 Dumbell Thrusters
30 Burpees

1 Round
60 Alt. DB Snatches
50 Dumbell Thrusters
40 Burpees

11/15/19 - Friday

5 Sets – New Set Every 2:30 min:
8-7-6-5-4 Front Squats
5-6 Box Jump Step-downs
6-8 Single Arm Dumbbell Push Press/arm
___
5 Rounds
10 Dumbbell Ground-to-Overhead
10 Pull-ups
10 Wallballs