WORKOUT OF THE DAY – FITNESS

1/30/22 - Monday

4 Sets – New Set Every 3 min
Front Squats @2020 + Back Squats: 6+8, 4+8, 3+8, 3+6-8
10-12 Renegade Rows *Increase Weight or reps from last week
10-12 KB Hi-pulls
___
10 min AMRAP: Reps
10 Goblet Squats
1-2-3-4… Plate-Facing Burpees

1/28/22 - Saturday

In Teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 26 minutes of:
20 (Kettlebell Headcutters + Burpees)
40 (Dumbbell Thrusters + Kettlebell Swings)
60 (Alt. DB Snatches + Sit-ups)

*Whenever you break on the DB  movement , you must perform the same number of reps on the other movement before switching partners
(ie. P1 does 6 DB C&J+6 Burpees then P2 does 6 DB C&J + 6 Burpees)

1/27/22 - Friday

3 Sets:
6 SA KB Front Squats each arm
8/arm SA Russian KB Swings
8 Cuban Press *Light DB or change plate + slow & controlled on these
+
5 Sets – New Sets Every 2:30
6/leg Goblet Box Step-ups
8 DB Push Press
10 KB Sumo-Deadlift Hi-pulls
___
5 Rounds
20 Kettlbell Swings
10 Dumbbell Thrusters

1/26/22 - Thursday

8 Sets – New Set Every 4 min *Get Faster Each Set
10/8 Cal AB
10 Burpees
10/8 Cal Row
**Reverse Order Every other set (Row-Burpees-AB)
___
10 min EMOM – 2 Sets Through:
Min 1: Max Belly-Facing HS Hold *Cap @40 sec
Min 2: Max Wall-walks
Min 3: Max Hang from PU Bar *Capp @45 sec
Min 4: Max Toes-to-Bar/Pull-ups/C2B *Athlete’s Choice (Pick one you need to work on)
Min 5: Rest

1/25/22 - Wednesday

3 Sets:
5 BB Kang Squats @3131
5/leg Snatch Grip SL RDL to knee @31X1
5 BB Overhead Squats @31X1
+
5 Sets – New Sets Every 2:30
6 Snatch Grip Deadlifts
8 DB L-Press + 10-15 sec OH Hold Last Rep
10 Goblet Hold Lateral Squats (5 Each side)
___
10 min AMRAP:
10 Box Jump-Overs
10 Anchored Toes-to-Bar
10 DB Push Press

1/24/22 - Tuesday

3 Sets
6/arm Half-Kneeling SA KB Press
8 Crab Scap Push-ups @2121
20-25 sec Superman Hold w/hands behind head
___
5 min AMRAP
7 Dumbbell Push Press
7 DB-Facing Burpees
-3 min Rest-
5 min AMRAP
7 Dumbbell Power Cleans
7 Burpees
-3 min Rest-
5 min AMRAP
7 Dumbbell Ground-to-Overhead
7 Lateral Burpees-Over-DB