Workout of the Day

Week of 09.18.17

MONDAY- Upper Body 20/10: 8x •Pull-ups/Ring Rows •Flutter Kicks •Push-ups •Weighted Plank •DB Push Press 4x for Time: 400m Run 20: American Swings 10: Dips TUESDAY- Total Body Conditioning E3MOM: 10x 10: med Ball Cleans 5: Burpees 5: DB Snatches 10: Cals on Rower...

9-11-17 SWEAT Programming

MONDAY: Lower Body Day 60: Goblet Squats  *every 12; 30 sec flutter Kicks 60: KB Russian Swings *every 12: 30 sec Plank 6x for Time: 200m Sled Drag 15: Slam Balls 15: Sit-ups TUESDAY: Total Body Conditioning 40.30.20.10 Cals on Bike DB Push Press BJ Hop Overs...

TUESDAY- Total Body Conditioning 6 Rounds (30 secs on/30 secs off) Bike for Cals Rope Slams Wall Balls Tricep Dips DB Snatch (alt) Slam Balls 3x 25: Burpees 30 sec: Flutter Kicks WEDNESDAY- Total Body Conditioning The SWEAT 5 Miler 1 mile RUN 1 mile ROW 1 mile BIKE 1...

MONDAY- Lower Body E2MOM: 5x  15: Deadlift 20: Swings E2MOM: 5x ME: 1 min bike  E2MOM: 5x 15: DB Front Squats 20: Wall Balls 4- 400m sprints (1 min rest after e/sprint) TUESDAY: Total Body Conditioning  EMOM: 6x 4-7: Burpee BJ Hop Overs EMOM: 6x 15: DB Thrusters EMOM:...

8.21.17 SWEAT Programming

MONDAY 10.20.30.20.10 DB Push Press Burps Dips Wall Balls 3x for Time 200m: Suitcase Carries w/plates 6: Pull-ups/Ring Rows TUESDAY 800m/1 mile Run (then) Med Ball Cleans 35•30•25•20•15•10•5 = 5 DB Man Makers/Burpee + Press (then) 800m/1 mile Run WEDNESDAY SWEAT Heat...

SWEAT Week of 8.14.17

MONDAY E90secOM: 4x 30 sec: R- Goblet Lunges 30 sec: L- Goblet Lunges  E90secOM: 4x 12: Med Ball Cleans  30 sec: Wall-Sit E90secOM: 4x 12: KB Goblet Squats 15: Slam Balls Partner Up: 5x (alt)  100m Sled Push 400m Sprint TUESDAY 27-21-15-9-6 DB Front Squats Plate Pass...

SWEAT Week of 7.31.17

MONDAY E90secOM: 4x 10: DB Clean 10: DB Front Squat E90secOM: 4x 15-20: Box Jumps E90secOM: 4x 10: DB Bulgarian Split Squats (r/l) SWEAT Finisher: *2 Rounds* 400m Run 50: Wall Balls 50: Sit-ups TUESDAY 40 min cap 1 mile Run 10 Rounds 10: Squats 10: Burpees 10: Sit-ups...

SWEAT Week of 7.24.17

MONDAY 400m Run 40: Pull-ups/Ring Rows 40: Slam Ball Sit-ups 400m Run 40: American Swings 40: Slam Ball Oblique Twists 400m Run 40: Push-ups 40: Slam Ball Oblique Twists 400m Run 40: Plate Pass Thrus 40: Slam Ball Sit-ups SWEAT Finisher: *40: Plate Burpee Press's*...

SWEAT Week of 7.17.17

MONDAY E2MOM: 5x  12: Goblet Squats 10/12: Cals on Bike  E2MOM: 5x  30: Plate Overhead Step-Ups  E2MOM: 5x  12: DB Cleans 12/15: Cals on Row For a Time:  100m: Overhead Walking Lunges 100: Sit-ups  TUESDAY Time Cap: 38 minute time cap  800m Run -4x-  25: Burpees 25:...

SWEAT Week of 7.10.17

MONDAY 400m Run 40: Push-ups 40: Bicep Curls 400m Run 40: Pull-ups/Ring Rows 40: Tricep Dips 400m Run 40: DB Strict Press 40: Hammer Curls -then- 40: Cals on Rower 10: Burpees 30: Cals on Rower 10: Burpees 20: Cals on Rower 10: Burpees 10: Cals on Rower 10: Burpees...

SWEAT Week of 7.3.17

MONDAY   EMOM: 5x 15: Deadlifts EMOM: 5x 8-10: Pistol Squats (r/l) EMOM: 5x 10-15: Box Jumps/Step-Ups 100m Weighted Walking Lunges -4x- 20: Wall Balls 25: Sit-ups 20: Slam Balls 200m: Sled RUN! TUESDAY- no class At-Home: For Time 100: Burpees 100: Sit-ups 100: Squats...

Week of 6.26.17

MONDAY E90SecOM: 4x 6-8: Strict Pull-Ups or 5: 3-5 sec Negatives 6: Burpee Bar Touches  E90SecOM: 4x 8-10: Push-Ups or 6: Negatives 15: Slam Balls  E90SecOM: 4x 8-10: DB Strict Press 15: American Swings 15 min AMRAP 200m: Overhead Plate Run 20: Sit-Ups 10: DB Bicep...

Week of 11.07.16

This week is low volume. Day 1 Olympic Lifting: Snatch 5×3 up to 75% Conditioning: 21-15-9 Reps for time: Handstand Push-up Box Jump 24/20″ 3x 10 Kettlebell Row each arm 10-20 Band Pull-Apart Rest as needed   Day 2 Strength: 6x4 Back Squat @ 75% Conditioning:...

Nathan L.

Nathan L.

What is your occupation? I work for Macalester College as their Director of Facilities Services.  I oversee the maintenance, operation, and construction of the physical assets (buildings, equipment, and grounds); as well as, security and environmental health and...