WORKOUT OF THE DAY – FITNESS
10/5/23- Thursday
3 Rounds:
8/leg SL Deadlift
20-30s Ring/P-Bar Support Hold
8/side Windmills @2121
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3 Rounds (27 minutes)
0:00-2:00 – 2 min AMRAP
20/15 Cal Row -or- 16/12 Cal AB + Max Plank on Elbows Hold
2:00 – 3:00 – Rest
3:00-5:00 – 2 min AMRAP
200m Run + Max Cal Row/AB
5:00 – 6:00 – Rest
6:00-8:00 – 2 min AMRAP
10 Burpee Box Jump-overs + Max Goblet Rev. Lunges In Remaining Time
8:00 – 9:00 – Rest
10/4/23 - Wednesday
3 Rounds:
8 PVC Pass Throughs @3030
10/arm SA Russian KBS
Banded Side-Shuffle Shuttle (25ft out & back x2) *Band around knees
+
4 Sets – New Sets Every 3:00:
6 Goodmornings
8 Single arm Hi-pulls/arm
10 Alt. Push-up-to-Tees w/pause each rep
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10 min AMRAP:
10 Plate Ground-to-Overhead
10 Plate Alt. OH Reverse Lunges
10 Anchored Toes-to-Bar
10/3/23 - Tuesday
3 Sets:
Pull-up Progression
-Rest 45 Seconds-
Push-up Progression
-Rest 45 Seconds-
GHD Sit-Up Progression
-Rest 1-2 min-
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12 min AMRAP
Ascending Ladder 2-4-6-8… Reps:
Alt. DB Snatch
Wallballs
Lateral Burpees-over-Dumbbell
10/2/23 - Monday
3 Sets – New Set Every 3:30
1 Tempo Back Squat @30X1 + 3 Back Squats (No Tempo)
8-10 SA DB Bent Rows Each Arm
30 sec Double DB OH March *Sub plate OH Hold if needed
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10 min AMRAP
10 Double DB Squat Clean Thrusters
10 Sit-ups
10 Kettlebell Swings
9/30/23 - 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:
20-30-40-50
Dumbbell Ground-to-Overhead
Burpees
-into-
20-30-40-50
Dumbbell Thrusters
Ring Rows -or- Pull-up Variation
9/29/23 - Friday
2 Rounds:
6/side Goblet Hold Lateral Lunge
5 Dumbbell Sotts Press @21X1 *Modify to 5-6/arm SA if needed
8-10/side Lateral Plank Scap Walk-ups
+
5 Sets – New Set Every 2:30 min:
10-8-6-6-6 Alt. Front Rack Reverse Lunges *Build to Heavy set of 6
10-12 Russian KB Swings
8-10 Weighted Sit-ups *Holding Plate OH
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4 Sets – New Set Every 3 min:
30 sec Dumbbell Thrusters
30 sec Sit-ups
30 sec Lateral Burpees-over-dumbbells
90 sec Rest