WORKOUT OF THE DAY – FITNESS

9/23/20 - Wednesday

2 Rounds:
20m Banded Side Shuffle each direction
12/arm SA Russian KBS
10 PVC Pass Throughs @3030
+
5 Sets – New Set Every 2:30 min:
5 Goodmornings
8-10 Ring Rows
20-30s HS Hold
___
21-15-9 Reps:
Plate Ground-to-Overhead
Wallballs
Anchored Toes-to-Bar

9/22/20 - Tuesday

2 Rounds:
8/leg SL Deadlift
8/arm SA Hi-pulls w/3s lower each rep
8/side Windmills @2121
___
5 Sets – 3 min AMRAP
6 Dumbbell Power Cleans
6 Burpees
6 Sit-ups
-Rest 1 min btwn sets-

9/21/20 - Monday

5 Sets – New Set Every 2 min
1 Pause Back Squat * Build to a 1 RM
8 Upright KB Rows
-Then-
1xMax Reps Supinated Grip Pull-ups
___
9 min AMRAP
10 Dumbbell Front Squats
8 Alt. Weighted Reverse Lunges *Holding DBs by side
6 Dumbbell Push Press

9/19/20 - Saturday

In Teams of 2, Alt. Full Rounds to Complete As Many Rounds and Reps as Possible in 26 minutes of:-
Partner 1 Performs-12 Dumbbell Hang Clean Thrusters
12 Lateral Burpees-Over-DBs
12 Kettlebell Swings*
Then P2 Performs Same thing-
-Then P1 Performs-
12 Dumbbell Clean & Jerks
12 Lateral Burpees-Over-DBs
12 Kettlebell Swings
-Then P2 Performs Same thing-

9/18/20 - Friday

2 Rounds:
12 DB Cuban Press
12 Supine MedBall Hamstring Curls
40s Double KB Front Rack -or- Goblet Wall-sit Hold
+
4 Sets – New Set Every 2:30
6-8 Front Squats
6 Box Jump Step-downs
8-10 Single Arm Dumbbell Push Press/arm
___
3 Rounds
20 Dumbbell Deadlifts
20 Air Squats
15 DB Hang Power Cleans
20 Air Squats
10 DB Push Press
20 Air Squats

9/17/20 - Thursday

2 Sets:
12 Bulgarian Split Squats/Leg
Rest 30 sec
12-15 Side Plank Reach-Throughs/side
Rest 30 sec
10 Barbell Shoulder Press
Rest 30 sec
___
Choose 1 of 4 Options:
1) 2k Row time trial
2) 1 Mile Run time trial
3) 100/75 Cal AB
4) 7 min AMRAP Burpees