Workout of the Day

A)

6 Sets:

4 min AMRAP

40 Double Unders/60 Single Unders
20/15 cal Row/Assault Bike
20 Air Squats

2 min Rest

Workout of Quarantine

A)

EMOM 12 min:

1) 45s Plank Hold With Alt. Knee To Elbows
2) 8/8 Side Plank With Reach Through
3) 30s Reverse Plank Hold
4) Rest

B)

Equipment Workout

5 Rounds For Time:

20 Alt. DB/KB Box Step Ups
30 Alt. Goblet Lunges
40 Air Squats

90s Rest

No Equipment

5 Rounds For Time:

20 Step Ups
30 Alt. Lunges
40 Air Squats

90s Rest

Workout of the Day

A)

Every 2 min x 5 Sets:

5 Strict Presses
5 Bent over Rows

B)

15 Min AMRAP:

10 Thrusters 40/30kg
10 V Ups
10 Burpees

Workout of Quarantine

EMOM 30 min:

1) 10-15 Burpees

2) 30-45s Handstand Hold/Plank

3) 20 V Ups 

4) Max Reps Push Ups

5) Rest

Workout of the Day

A)

Every 3 min For 9 min (3 Sets):

Barbell Cycling

15 – 12 – 9

Hang Power Snatch

B)

For Time:

21 – 15 – 9

Overhead Squats 45/30kg
Push Ups

Workout of Quarantine

A)

Equipment

For Time:

30 – 20 – 10

Alt. DB/KB Split Snatches
Box Jumps
DB/KB OH Lunges

No Equipment

For Time:

30 – 20 – 10

Hollow Rocks
Box Step Ups/Jumps
HSPU/Pike Push Ups

B)

Equipment

60 DB Bent Over Rows
50 DB Bicep Curls
40 Seated DB Presses
30 Seated DB Tricep Extension
20 DB Lat Pull Over

No Equipment

5 Sets:

10 Push Ups with Double Shoulder Taps
10 Regular Push Ups

Workout of the Day

10 min AMRAP:

3 – 6 – 9 – 12 – 15 – 18 – 21…

Squat Clean Thrusters 70/50kg
Burpees Over Rower

5 min Rest

10 min AMRAP :

3 Power Cleans 70/50kg
5 Hang Power Cleans
7 Front Squats
9 cal Row 

Workout of Quarantine

Equipment

10 min AMRAP:

6 Alt. Single Arm Devil Presses
20 Alt. Single Leg V Ups

3 min Rest

10 min AMRAP:

10 Alt. Single Arm Devil Presses
30 Alt. Single Leg V Ups

No Equipment

10 min AMRAP:

6 Burpees
20 Alt. Single Leg V Ups

3 min Rest

10 min AMRAP:

10 Burpees
30 Alt. Single Leg V Ups

“Benchmark Friday”

Workout of the Day

A)

“Bear Complex”

5 Sets For Max Load (every 2 min):

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

B)

“Poke the Bear”

16 min AMRAP:

5 Bear Complexes 40/60kg or 60% of A)
10 Burpees Over Bar
12/15 cal Assault Bike

Workout of Quarantine

A)

“Durante”

5 Rounds For Time:

10 Hollow Rocks
10 V Ups
10 Tuck Ups
10s Hollow Hold

1 min Rest

B)

“The Gentleman”

22 min AMRAP:

22 Alt. Single Arm DB Snatches/Push Ups
4 Alt. Single Arm Man Makers/HSPU or Pike Push Ups
20 Burpees
20 Single Arm DB Front Squats/Air Squat

Workout of the Day

A)

5 min AMRAP:

10 Deadlifts 100/70kg
10 Pike Push Ups

3 min Rest

5 min AMRAP:

10 Squat Cleans 60/40kg
20 Push Ups

3 min Rest

5 min AMRAP:

10 Thrusters 45/30kg
20 V Ups

B)

3 x 10 Barbell Rollouts

Workout of Quarantine

A)

For Time:

2 – 4 – 6 – … – 20

Air Squats
Alt. Jumping Lunges x 2
Burpees

B)

3 Rounds:

10 Leg Raises
15 Superman Rocks
10 V Ups

60s Rest