WORKOUT OF THE DAY – FITNESS
3/30/23- Thursday
4 Sets – New Set Every 6 min *Consistent Pacing/set
18/14 Cal AB
10 Toes-to-Bar
18/14 Cal Row
5 Wall-walks
**Change Order Every other set (Row-WW-AB-T2B)
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2 Rounds of:
1 min Rope Climbs
1 min Rest
1 min HSPU Variation
1 min Rest
1 min Double/Single-unders
1 min Rest
3/29/23 - Wednesday
3 Rounds:
5/direction KB Halos
Banded Pull-apart Complex: 5 Across Chest + 5 Overhead + 5 Pass-Throughs
3 Tempo Overhead Squats @33X1
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4 Sets – New Set Every 2:30 min:
6 Snatch Grip RDL w/pause below knee
8 Goblet Squats
8 Dumbbell Z-Press
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10 Rounds *15 min Time Cap
8 Dumbbell Ground-to-Overhead
10 Burpees
3/28/23 - Tuesday
3 Rounds:
1-2/arm Turkish Get-up
6-8/side Medball Squeeze Deadbugs
8/leg Farmers Carry Rev. Lunges
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20 min AMRAP
20 Jump-Rope/Mountain Climbers
7 Wallballs
6 Alt. Devils Press
5 Kettlebell Swings
3/27/23 - Monday
4 Sets – New Set Every 1:30
2 Back Squats w/pause in bottom *Build to heavy double
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3 Sets – New Set Every 2:30
6 Single-Arm Hi-pulls/arm
6 Half-kneeling DB Shoulder Press/arm
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5 Rounds:
6 DB Power Cleans
6 DB Front Squats
12 Alt. Front-Racked Rev. Lunges
3/25/23 - Saturday
In teams of 2, with only 1 partner working at a time, complete as many reps as possible in 24 minutes of:
30 Anchored Toes-to-Bar
30 Burpees
30-40-50-60… Dumbbell Ground-to-Overhead *Increase by 10 reps each round
3/24/23 - Friday
3 Rounds:
10-12/side Goblet Hold Lateral Lunge
8-10/side Plank Weight Transfers
6-8/leg Alt. OH Rev. Lunges w/Empty BB or Bumper Plate
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5 Sets – New Set Every 3 min:
8-10 Clean Grip Deadlifts
10-12 Dumbbell Push Press
15 Russian Kettlebell Swings
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10 min AMRAP
20 KB Sumo-Deadlift Hi-pulls
15 Double DB Hang Clean & Press
10 Burpees