WORKOUT OF THE DAY – FITNESS

10/31/20 - Saturday

In Team of 2, with only 1 partner working at a time, alternate full round to complete as many rounds and reps as possible in 26 minutes of:
6* Devils Press
6* Dumbbell Thrusters
6* Box Jumps
*Increase All Movements by 2 Reps Each Time Around
**If you get through the round of 14s, work your way back down
ie. 6/6/6-8/8/8..14/14/14-12/12/12-10/10/10…

10/30/20 - Friday

3 Rounds:
6/leg Double DB Single-Leg RDL + Rev. Lunge
6 SA DB/KB Press + 3 Windmills @2121 per arm
+
4 Sets – New Set Every 2 min:
5 Thrusters *Building each set
8-10 Sumo Deadlift Hi-pulls
30 sec Goblet Wall Sit Hold
___
1-to-10 Reps:
Dumbbell Shoulder-to-Overhead
Anchored Toes-to-Bar

10/29/20 - Thursday

3 Sets:
5 Sumo Deadlift *Reset Each Rep (no T&G) **Build to Heavy set of 5
Rest 40-60 sec
6-8 False Grip Ring Rows w/10s hold @top of last rep or 3-4 Ring Pull-ups w/10s hold @top of last rep
Rest 40-60 sec
Single arm Dumbbell Shoulder Press + Push Press: (4+8)/arm
Rest 40-60 sec
___
3 Rounds:
10 Dumbbell Burpees
10 Weighted Step-ups
20 Wallballs

10/28/20 - Wednesday

3 Rounds
30s Double KB/DB In-Place Overhead March
8 Alternating Push-Up to-Tee
10 Russian KB Swings *Heavy but UB Sets
+
4 Sets – New Set Every 2 min:
5 Snatch Grip RDL *Build over 5 Sets
8-10 Goblet Squats
12 Alt OH Plate Lunges (6/leg)
___
3 Rounds:
20 Alt. OH Plate Lunges (10/leg)
15 KB Sumo-Deadlift Hi-pulls
10 Sit-ups

10/27/20 - Tuesday

3 Rounds
8 Lemon Squeezers
20 sec L/Tuck-Hang Hold
6 Goodmornings
___
5 Sets for Max Reps:
1 min Cal Row/AB/Ski/Run
1 min Kettlebell Swings
1 min Box Jumps/Step-ups
1 min Alt. DB Snatch
1 min Rest

10/26/20 - Monday

4 Sets – New Set Every 3:30
Tempo Back Squat @30X1 + Back Squats (No Tempo): 2x(1+2) – 2x(1+1)
6-8 SA DB/KB Chainsaw Row Each Arm *DB/KB starts on ground eah rep
6 Turkish Sit-up Each Arm
___
For Time:
40 Single-unders -or- Plate hops
21 Kettlebell Swings
21 Goblet Squats
30 Single-unders -or- Plate hops
15 Kettlebell Swings
15 Goblet Squats
20 Single-unders -or- Plate hops
9 Kettlebell Swings
9 Goblet Squats