Workout Of The Day

Monday, April 12th, 2021

CrossFit

A) Hang Squat Clean
3 Reps @ Moderate to Challenging Weight Every Minute X 10 Sets

B) Deadlift
3×6 @ Challenging Weight
Rest 2min between sets

C) 4 Sets @ High Sustained Effort
Every 90sec Complete
12-15 Goblet Squats
20 Alt Jump Lunges

D) 3 Sets @ High Sustained Effort
1000m Ski Erg
30 Russian KB Swings @ 24/16kg
20 Box Jump Overs @ 24/20″ w/ Step Down

Bootcamp

A) 15min @ High Sustained Effort
150m Row
8 Dual KB Deadlifts
150m Row
8 Burpees

B) 4 Sets @ High Sustained Effort
Every 90sec Complete
12-15 Goblet Squats
20 Alt Jump Lunges

C) 3 Sets @ High Sustained Effort
1000m Ski Erg
30 Russian KB Swings @ 24/16kg
20 Box Jump Overs @ 24/20″ w/ Step Down

Hypertrophy

A1) Incline DB Bench Press
4×12-15
Rest as needed
A2) Chest Supported DB Row to Hips
4×12-15
Rest as needed

B1) Standing Arnold Press
4×12-15
Rest as needed
B2) Bent over DB Reverse Fly
4×12-15
Rest as needed

C1) Poliquin Lateral Raises
4×12-15
Rest as needed
C2) Alternating Isometric Dumbbell Curls
4×12-15
Rest as needed
C3) Dumbbell Seated Overhead Tricep Extension
4×12-15
Rest as needed


Tuesday, April 13th, 2021

CrossFit

A) 15min EMOM @ Challenging Effort
1st: 5-6 Supinated Pull-ups with added weight
2nd: 10-15 DB Z-Press
3rd: 50 Double Unders

B) 15min EMOM
1st: 10-15 Toes to Bar
2nd: 10-15 HSPU
3rd: 8-12 Cal Row/Bike/Ski

C1) Strict Pronated Pull-up
3×20 – use assistance if needed
Rest as needed
C2) Seated Strict Press
3×20 @ Challenging Weight

Bootcamp

A) 15min EMOM @ Challenging Effort
1st: 5-6 Supinated Pull-ups with added weight
2nd: 10-15 DB Z-Press
3rd: 50 Double Unders

B) 15min EMOM
1st: 10-15 Toes to Ring
2nd: 10-15 DB Push Press
3rd: 8-12 Cal Row/Bike/Ski

C1) Strict Pronated Pull-up
3×20 – use assistance if needed
Rest as needed
C2) Seated Strict Press
3×20 @ Challenging Weight

Hypertrophy

A) Rear Foot Elevated Split Squat
4×12-15/leg
Rest as needed

B) Split Stance Single Leg DB Deadlift
4×12-15/leg
Rest as needed

C) Stability Ball Hamstring Curls
4×12-15
Rest as needed

D1) Single Leg Glute Bridge
4×35-45sec/leg
Rest as needed
D2) Single Leg Speed Skater Squat
4×20-30/leg
Rest as needed


Wednesday, April 8th, 2021

CrossFit

A) 2 Sets @ High Sustained Effort
6min “AMRAP”
21 Cal Row/Bike
15 Cal Ski Erg
9 Burpees
Rest 4min

B) 40min @ 75%/Moderate Effort
2min Row/Bike/ski
1min Farmers Walk
1min Single Skips
1min No Push-up Burpees

Bootcamp

A) 2 Sets @ High Sustained Effort
6min “AMRAP”
21 Cal Row/Bike
15 Cal Ski Erg
9 Burpees
Rest 4min

B) 40min @ 75%/Moderate Effort
2min Row/Bike/ski
1min Farmers Walk
1min Single Skips
1min No Push-up Burpees

Hypertrophy

A1) Deadstop Lateral Raises
4×12-15
Rest as needed
A2) Pronated Pull-up
4×8-12
Rest as needed

B1) Dumbbell Bench Press
4×12-15
Rest as needed
B2) DB Row
4×12-15/arm
Rest as needed

C1) DB Chest Flys
4×12-15
Rest as needed
C2) Dumbbell Bicep Curl
4×12-15
Rest as needed
C3) Dumbbell Skull Crusher
4×12-15
Rest as needed


Full Throttle Thursday, April 8th, 2021

CrossFit

A) Front Squat
3×6 @ Challenging Weight
Rest exactly 2min between sets

B) Romanian Deadlift
4×16-18 @ 2111
Rest 2-3min between sets

C) For Time
3 Rounds of:
10 Toes to Bar/Ring
15 Deadlifts @ 115/75lbs
Immediately Into:
3 Rounds of:
15 Front Squats @ 115/75lbs
20/16 Cal Row

D) Barbell Hip Thrust on Floor
3×19-14 @ Challenging Weight @ 2112
Rest 2min between sets

Bootcamp

A) 4 Sets @ High Effort
90sec Row/Bike/Ski @ Moderate Effort
8/leg DB Walking Lunges @ Challenging Weight
Rest 90sec

B) DB Romanian Deadlift
4×16-18 @ 2111
Rest 2-3min

C) For Time
3 Rounds of:
10 Toes to Ring
15 Dual KB Deadlifts
Immediately Into:
3 Rounds of:
15 Dual DB Front Squats
20/16 Cal Row

D) Barbell Hip Thrust from Floor
3×19-24 @ Challenging Weight @ 2112
rest 2min between sets

Hypertrophy

A) Deadlift
Build to a tough set of 6 @ 1111

B) Dumbbell Walking Lunges
4×13/leg @ Challenging Weight
Rest as needed

C) Staggered Stance RDL
4×18/leg @ 2111
Rest as needed

D) Barbell Hip Thrust from Floor
4×18 @ 1111
Rest as needed

E1) Barbell Hip Thrust on Bench
4×20-30 @ 2112
No Rest
immediately into E2

E2) Glute Ham Raise
4xAMRAP @ 3111
Rest as needed


Friday, April 9th, 2021

CrossFit

A) 15min @ 75%/Moderate Effort
300m Row/Ski or 0.5 Mile Assault Bike
75 Single Skips
30sec/arm Suitcase Carry
20 Reverse Lunges – no added weight
+
5min Rest/Prep

B) 12min @ High Sustained Effort
15 American KB Swings @ 24/16kg
15 Box Jump Overs @ 24/20″ w/ Step Down
+
5min Rest/Prep

C) 10min @ High Sustained Effort
8 Hang Power Snatches @ 75/55lbs
8 Push Press @ 75/55lbs
8 Cal Row/Bike/Ski
+
5min Rest/Prep

D) 5min @ High Sustained Effort
5min Row/Bike/Ski

Bootcamp

A) 15min @ 75%/Moderate Effort
300m Row/Ski or 0.5 Mile Assault Bike
75 Single Skips
30sec/arm Suitcase Carry
20 Reverse Lunges – no added weight
+
5min Rest/Prep

B) 12min @ High Sustained Effort
15 American KB Swings @ 24/16kg
15 Box Jump Overs @ 24/20″ w/ Step Down
+
5min Rest/Prep

C) 10min @ High Sustained Effort
4 Right Arm DB Snatches
4 Right Arm DB Push Press
4 Left Arm DB Snatches
4 Left arm DB Push Press
8 Cal Row/Bike/Ski
+
5min Rest/Prep

D) 5min @ High Sustained Effort
5min Row/Bike/Ski

Hypertrophy

A) Strict Press
Build to a tough set of 6

B1) Supinated Strict Pull-up
4×18
Rest as needed
B2) Dumbbell Bench Press
4×18
Rest as needed

C1) Tripod Row
4×18/arm
Rest as needed
C2) Incline Barbell Bench Press
4×18
Rest as needed

D1) DB Lateral Raise
4×18
Rest as needed
D2) Barbell Curl
4×18
Rest as needed
D3) Banded Tricep Push Down
4×18
Rest as needed


Saturday, April 10th, 2021

CrossFit

A) Bench Press
3×6 @ Challenging Weight
Rest 2min between sets

B) Chest Supported DB Row to Hips
3×19-24 @ Challenging Weight
Rest 2min between sets

C) 10min @ Moderate to High Effort
10min w/ Partner to build to a tough complex
Power Clean
Hang Power Clean
Hang Squat Clean
2 Front Squats

D) 6 Sets @ High Effort
Every 2min Complete:

8 Synchro Bar Facing Burpees
14 Alternating Clean & Jerks @ 135/95lbs

E) 3 Sets
60sec Forearm Plank
60sec Rest
60sec Tall Kneeling Pallof Press @ 2222
60sec rest

Bootcamp

A) 8 Sets (alternating rounds with partner)
18 Bench Press
15 Cal Row
12 Assisted Pull-ups
9 Cal Ski Erg
Rest while partner is working

B) 6 Sets @ High Effort
Every 2min Complete:

10 Synchro DB Facing Burpees
8/each DB Power Cleans to Push Press

E) 3 Sets
60sec Forearm Plank
60sec Rest
60sec Tall Kneeling Pallof Press @ 2222
60sec rest

Hypertrophy

A) DB Chest Flys
4×18 @ 3000
Rest as needed

B1) Modified Arnold Press
4×18 @ 2000
Rest as needed
B2) Dumbbell Row
4×18/arm @ 1111
Rest as needed

C1) Poliquin Lateral Raises
4×18 @ 1111
Rest as needed
C2) Dumbbell Skull Crusher
4×18 @ 1111
Rest as needed

D1) Spider Curls
4×18 @ 1111
Rest as needed
D2) Stir the Pot
4x45sec
Rest as needed

E) 35min @ 50-60%/Easy Effort
35min Easy Cardio


Sunday, April 11th, 2021

CrossFit

A) 60min @ 75%/Moderate Effort
1000m Row/Ski Erg or 2 Mile Assault Bike
40 Alt Step-ups
30 No Push-up Burpees
20 Hollow Rocks
100 Single Skips

Bootcamp

A) 60min @ 75%/Moderate Effort
1000m Row/Ski Erg or 2 Mile Assault Bike
40 Alt Step-ups
30 No Push-up Burpees
20 Hollow Rocks
100 Single Skips

Hypertrophy

Rest Day