WORKOUT OF THE DAY – FITNESS

1/23/21 - Saturday

5 Sets – New Set Every 5 min
1) 8 DB Power Cleans
2) 10 DB Hang Squat Cleans
3) 12 Burpees
4) 14 DB Deadlifts
5) 16 Alt. DB Hang Clean-to-Overhead
*Change the order Every Set

1/22/21 - Friday

3 Sets:
8 SA KB Front Squats each arm
10 Banded Russian KB Swings
8 DB Cuban Press
+
4 Sets – New Set Every 2:30:
8-10 Alt. Back Rack Rev Lunges
5-6 Push Press
8-10 KB Sumo-Deadlift Hi-pulls
___
10 min AMRAP
10 Anchored Toes-to-Bar
10 Dumbbell Power Cleans
10 Dumbbell Thrusters

1/21/21 - Thursday

3 Sets:
6/side Split Stance Goodmorning
Rest 40-60 sec
6-8 DB Floor Press
Rest 40-60 sec
6-8/arm Double KB/DB Bent-over Seesaw Row
Rest 40-60 sec
___
3 Sets:
In 90 seconds:
16/12 Cal Row -or- 12/9 Cal AB + Max Burpees In Remaining Time
Rest 30 sec
In 90 seconds:
16/12 Cal Row -or- 12/9 Cal AB + Max Kettlebell Swings in Remaining Time
Rest 60 sec

1/20/21 - Wednesday

2 Sets:
5 BB Kang Squats @3131
5 Snatch Grip BTN Push Press + 5 Overhead Squats @31X1
5 Snatch Grip BTN Push Jerks + 5 Drop Snatch
+
4 Sets – New Sets Every 2:30
5 Snatch Grip Deadlifts *Build to Heavy set of 5
6 DB L-Press + 10-20 sec OH Hold Last Rep *Heavier than past few weeks
10-12 Goblet Hold Lateral Squats (5-6 Each side) *Heavier than past few weeks
___
8 min AMRAP
10 Box Jumps/Step-ups
10 Alt. OH Rev. Plate Lunges

1/19/21 - Tuesday

3 Sets
8/leg SL RDL
8 Supinated Grip BB Strict Press
8 Crab Scap Push-ups @2121
___
2 Sets
3 min AMRAP
10 Dumbbell Ground-to-Overhead
22/16 Cal AB -or- 30/22 Cal Row
Max Burpees In Remaining Time
Rest 2 min
3 min AMRAP
16 Burpees
22/16 Cal AB -or- 30/22 Cal Row
Max Dumbbell Ground-to-Overhead In Remaining Time
Rest 2 min

1/18/21 - Monday

4 Sets – New Set Every 3 min
3 Front [email protected] + 6-8 Alt. FR Rev. Lunges *Build to heavy complex for the day
10-12 Renegade Rows (5-6/arm)
8 KB Hi-pulls
___
For Time:
21-15-9 Reps:
Dumbbell Thrusters
Kettlebell Swings