WORKOUT OF THE DAY – FITNESS

5/21/22 - Saturday
In teams of 2, with only 1 Partner working at a time, alternate full rounds, to complete as many rounds as possible in 28 minutes of:
8 DB Thrusters
10 DB Rev Lunges
12 Burpees Over Dumbbells
-Then Switch Partners-
8 DB Clean & Jerks
12 Burpees Over Dumbbells
16 Alt. DB Snatch
-Then Switch Partners-

5/20/22 - Friday

3 Sets:
8/leg Front Rack Step-ups *All on one leg then all on other leg
8-10 Tibialis Raises
5 Yoga Push-ups @3333
+
5 Sets – New Set Every 2:40 min:
6 Clean Grip RDL
8 DB Z-Press
10 No Squat Wallballs *just a small bend in knees (like a push press) **As High As Possible each rep
___
20-16-12-8-4
Dumbbell Ground-to-Overhead
Wallballs

5/19/22 - Thursday

3 Sets:
8 Sumo Stance Goodmorning
Rest 40-60 sec
(8 SA KB Snatch + 8 Alt. SA KB Overhead Lunges )/arm *Sub DB Hang Snatch if needed
Rest 40-60 sec
20s Top of Pull-up Hold
20s FLR Hold + 10s Bottom of Push-up Hold *No Rest btwn each position
Rest 40-60 sec
___
12 min AMRAP
12 Alt SA Devils Press 
8 Weighted Box Step-ups w/Single DB
4 Wall-walks

5/18/22 - Wednesday

3 Sets:
5 Bird-dogs/side w/3s hold each rep
8 Cuban Raises
8-10 Double DB OH Alt. Rev Lunges
+
5 Sets – New Sets Every 2:40
12 Alt. Goblet Reverse Lunges (6/leg)
12 Russian Kettlebell Swings
20-30sec Belly Facing HS Hold or FLR
___
9 min AMRAP
8 Push-ups
8 Dumbbell Push Press
16 Sit-ups
16 Russian Kettlebell Swings
32 Mountain Climbers (16/leg)/Plate Hops

5/17/22 - Tuesday

3 Rounds:
8/leg Goblet Rear Foot Elevated Split Squat
8/Side Alt. Opposite arm/leg Weighted Deadbugs @30X1
20 sec/side Side Star Plank (Sub Normal Side plank)
___
4 Sets:
1 min Max Shuttle Runs (25′ Out & Back)
1 min Rest
1 min Max Burpees
1 min Rest
1 min Max Cal Row/AB
1 min Rest
1 min Max Alt. DB Snatch
1 min Rest

5/16/22 - Monday

4 Sets – New Set Every 2:30
Front Squat: [email protected]%, [email protected]%, [email protected]%, Max Reps @70%
3-5 Seated Vertical Jumps from box @Paralell *Perform Immediately after first 3 sets of front squats
10 Ring Rows @30X1
___
8 min AMRAP
4 Strict/banded Pull-ups
4 Burpees
4 Dumbbell Power Cleans
4 Dumbbell Thrusters