WORKOUT OF THE DAY – FITNESS

9/26/22 - Monday

4 Sets – New Set Every 3:30 min
4-3-2-1 Back Squats w/pause in bottom
6-8 Chin-ups (Supinated Grip) *Increase reps or add some weight from last week
10-12 Upright KB Row (2-arms/1 KB)
___
5 Rounds:
7 Kettlebell Head-cutters
7 Burpees

9/24/22 - Saturday

In teams of 2, with only 1 partner working at a time, complete as many rounds and reps as possible in 26 minutes of:
80 Plate Ground-to-Overhead
80 DB Front Rack Rev. Lunges
80 Kettlebell Swings
60 Alt. SA DB Snatch
60 DB Front Rack Rev. Lunges
60 Kettlebell Swings
40 Double DB Snatch
40 DB Front Rack Rev. Lunges
40 Kettlebell Swings
20 Devil’s Press
20 DB Front Rack Rev. Lunges
20 Kettlebell Swings

9/23/22 - Friday

3 Rounds:
6 Kang Squats @3131 w/empty BB
8 DB Cuban Press
30s Double KB Front Rack -or- Goblet Wall-sit Hold
+
4 Sets – New Sets Every 3 min:
5 Front Squats
5 Russian Box Step-ups/leg
5 Single Arm Dumbbell Push Press/arm
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12 min AMRAP
8 DB Power Cleans
8 DB Thrusters
8 Burpees

9/22/22 - Thursday

3 Sets:
8 Bulgarian Split Squats/Leg
Rest 40-60 sec

Option 1 – Handstand Progression
3 Handstand Negatives @6-8 sec lower + 3-5 Kipping HSPU
-or-
3 Handstand Negatives w/6-8sec lower each rep -into- 5 Reps Handstand Kipping Drill
Option 2 – Strict Press
8 Barbell Floor Press @21X1 -or- 8 Dumbbell Bench Press @21X1

Rest 40-60 sec
20-30s Hollow-Body Banded Press-Downs
Rest 40-60 sec
___
10 min AMRAP
10 Alt. Goblet Rev. Lunges DB
12 Alt. DB Snatches
14 Sit-ups

9/21/22 - Wednesday

2 Rounds:
5/direction KB Halos
5 Snatch Grip Sotts Press + 5 Pass-throughs in bottom of Squat w/PVC Pipe
5 PVC Band Resisted Snatch Grip RDL @2121 *Band pulling bar away from body
+
4 Sets – New Set Every 3 min:
10 Alt. DB Reverse Lunges *Build to as heavy as possible for last set
10 HEAVY Russian KB Swings
20-30 sec Side Plank/side
___
3 Rounds:
10/leg Alt. Plate Overhead Rev. Lunges
15 Sit-ups
20 Plate Ground-to-Overhead

9/20/22 - Tuesday

3 Rounds:
6/leg SL Deadlift
6/arm SA Hi-pulls w/3s lower each rep
6/side Windmills @2121
___
3 Sets Through:
90 sec AMRAP
20/16 Cal Row + Max Burpees In Remaining Time
Rest 90 sec
90 sec AMRAP
16/12 Cal AB + Max Kettlebell Swings In Remaining Time
Rest 90 sec
90 sec AMRAP
200m Run + Max Wallballs In Remaining Time
Rest 90 sec