WORKOUT OF THE DAY

August 11, 2020

PART 1

4 Rounds Each Side: (8 Total Rounds)

- 10 KB Off Set Front Squat

- 15 KB Single Arm Swing

- 10 KB Front Rack Rev. Rev Lunge

PART 2

For Time: 

21 - 15 - 9

- Burpees

42 - 30 - 18

- Air Squats

63 - 45 - 27

- Double Unders

August 11, 2020

PART 1

4 Rounds (Not FT)

- 12/12 DB/KB Single Arm OH Sit-up

- 15 Straight Leg Lift + Hip Thrust

- :30 Extended Plank Hold

PART 2

EMOM 15

M1) 8 DB Devil Press

M2) 12-16 Alternating Pistol Squats

M3) 15 DB/KB Deadlift

August 10, 2020

PART 1

4 Rounds / 3:00 Clock

- 15 Explosive Pushups

- 15 DB/KB Bicep Curl

- 15 DB/KB Push Press

PART 2

5 Rounds FT:

- 25 KB Russian Swings

- 25 Squat Jumps

- 25 V-ups

August 9, 2020

PART 1

3 Rounds (:40 Work / :20 Rest)

- KB Front Rack Bulgarian Squats (Left)

- Wall Sit + Leg Extension

- KB Front Rack Bulgarian Squats (Right)

- Supine Hamstring Curl

PART 2

AMRAP 12

3 - 6 - 9 - 12 - 15...

- Burpee over DB

- DB Front Squat
- 45 Double Unders

August 7, 2020

PART 1

4 Rounds (Not FT)

- 3/3 Turkish Get-ups

- 12 Goblet Cossack Squats

- 20 DB Plank Pull Through

PART 2

AMRAP 12

- 12 DB Hang Snatch (Left)

- 20 Lateral Kick Through

- 12 DB Hang Snatch (Right)

- 30 Plank Jacks

August 7, 2020

PART 1

6 Rounds

- :20 Hollow Rock

- :20 Alternating Jackknives

- :20 Hollow Hold

(1:00 Rest)

*** Rest 1:00 after every round!!

PART 2

4 Rounds FT:

- 16 Hand Release Push-ups

- 8 DB Devil Press

- 16 Sit-ups

- 8 DB Clusters

- 16 Alternating Jump Lunges

- 8 DB Thruster

August 6, 2020

PART 1

EMOM 15

- 12 Strict HSPU

- 15 DB Bent Over Rev. Fly

- 15 DB Bicep Curl

PART 2

10 Rounds FT:

- 10 Floor Thruster

- 20 Mountain Climbers

- 30 Double Unders

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