WORKOUT OF THE DAY – FITNESS
10/16/21 - Saturday
2 Rounds of: 40/arm Hang Dumbbell Snatch + 40 Burpees
2 Rounds of: 40 Dumbbell Thrusters + 40 Anchored Toes-to-Bar
2 Rounds of: 40 Dumbbell Push Press + 40 Alt. Front Rack Rev. Lunges
2 Rounds of: 40 Dumbbell Hang Power Cleans + 40 Wallballs
10/15/21 - Friday
2 Rounds:
6-8 DB Cuban Press
6-8 Supine MedBall Hamstring Curls *Try Single leg if able
6-8/side SA KB Front Rack Squat @30X1
+
5 Sets – New Set Every 2:30 min:
8-7-6-5-4 Front Squats
5-6 Box Jump Step-downs
8-10 Single Arm Dumbbell Push Press/arm
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5 Rounds
10 Dumbbell Ground-to-Overhead
10 Pull-ups
10 Kettlebell Swings
10/14/21 - Thursday
4 Sets:
5-6 Bulgarian Split Squats Each Leg
-into-
20s Max Jumping/Step-back Lunges
+
4 Sets:
5-6 Half Kneeling Filly Press @Each Arm *Increase Weight or Reps from Last Week
-into-
20s Max Weighted Sit-ups Holding Plate
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10 min AMRAP
10 SA DB Hang Clean to Overhead
10 Alt. SA OH Rev Lunges
10 Box Jumps
*Switch Arms each round (All on the same arm Each Round)
10/13/21 - Wednesday
2 Rounds:
6-8 PVC Pass Throughs @3030 *Try and add 2.5-5# plate this week
10/arm SA Russian KBS *Try to go a little heavier this week
20s Banded Smurf Jacks *Go Fast
+
5 Sets – New Set Every 2:30 min:
5 Goodmornings
10 KB Sumo Deadlift Hi-pulls
20-30s HS Hold
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21-15-9 Reps:
Plate Ground-to-Overhead
Wallballs
Anchored Toes-to-Bar
10/12/21 - Tuesday
2 Rounds:
6/leg SL Deadlift
6/arm SA Hi-pulls w/3s lower each rep
6/side Windmills @2121
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20 min Alt. EMOM (4 Sets):
Min 1: 20/16 Cal Row -or- 16/12 Cal AB
Min 2: 20 Kettlebell Swings
Min 3: 15 Burpees
Min 4: Max Push-ups
Min 5: Rest
*Then at 20:00 on the Clock*
1 Round for Time:
20/16 Cal Row -or- 16/12 Cal AB
20 Kettlebell Swings
15 Burpees
20 Push-ups
10/11/21 - Monday
4 Sets – New Set Every 1:30
1 Back Squat w/pause in bottom *Build to 1 RM
+
3 Sets:
10 Upright KB Row (2-arms/1 KB)
10 Zottman Curls @2121
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9 min AMRAP
9 Goblet Squats
7 Burpees
5 Dumbbell Push Press