WORKOUT OF THE DAY – FITNESS

7/24/21 - Saturday
In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 14 minutes of:
8 Burpees
10 Dumbbell Thrusters
200m Run
-Rest 2 min-
In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 14 minutes of:
8 KB Headcutters
10 Weighted Burpees
12 Alt. DB Snatch

7/23/21 - Friday

2 Sets:
6/leg Front Rack Step-ups *All on one leg then all on other leg **Add weight this week
8 Goblet Tall Kneel-to-Standing
+
5 Sets – New Set Every 2:30 min:
5 Clean Pulls *Build Each Set
6-8 DB Push Press
20-30 sec Weighted Wall-Sit Hold
___
10 min AMRAP
10 Dumbbell Ground-to-Overhead
10 Alt. Goblet Rev. Lunges
10 Sit-ups

7/22/21 - Thursday

3 Sets:
5 Banded Deadlifts *Build to a Heavy set of 5
-into-
20-30 sec L/Tuck-Hang Hold *Max hold on last set
Rest 60 sec
8 Neutral Grip DB Floor Press
-into-
30-40 sec Belly Facing HS Hold *Max Hold on Last Set
Rest 60 sec
___
10 min AMRAP
8 Burpees
10 (5/5) SA DB Hang Clean to Overhead 
12 Kettlebell Swings

7/21/21 - Wednesday

2 Sets:
5 Bird-dogs/side w/3s hold each rep
8 Cuban Raises
2-3 Elevator OHS w/PVC or Bar *3s Pause Each Position (1/4 way down + at parallel + bottom of squat + at parallel + 3/4 way up)
+
5 Sets – New Set Every 2:30 min:
3 Overhead Squats @21X1 (sub OH Plate Lunges/leg) *Build to a Heavy Triple
8-10 SA Russian KB Swings/arm
30 sec Plank Hold *Scale up to Ring Plank Hold
___
4 Rounds
14/10 Cal Row or 10/7 Cal AB
12 Dumbbell Push Press
12 Anchored Toes-to-Bar

7/20/21 - Tuesday

2 Rounds:
6/Side Alt. Opposite arm/leg Weighted Deadbugs @30X1
8 BB Rollouts @31X1
6 Goat Bagger Swings @31X1
___
3 Sets for Max Reps:
60 seconds of Wallballs
60 seconds of Kettlebell Sumo-Deadlift High-pulls
60 seconds of Box Jumps
60 seconds of Alt. Hang DB Snatch
60 seconds Row for Cals
Rest 60 seconds between sets

7/19/21 - Monday

5 Sets – New Set Every 3 min
Back Squat: 5-4-3-2-1 *Build to a 1 RM
6-8/arm Alt DB/KB Bent Row *w/band around knees
6-8/arm Alt DB/KB Shoulder Press *Hold non-pressing arm in Front Rack
___
9 min AMRAP
12 Kettlebell Swings
12 Goblet Squats
12 Jumping Pull-ups