Workout of the Day

MONDAY 11.27.17

MONDAY: Upper Body E90secOM for 9 minutes 10: DB Cleans and 6: DB Push Press E90secOM for 9 minutes 10: Plate Pass Thrus and 6: Push-ups (Weighted, opt) E90secOM for 9 minutes 45 Seconds: ME pull-ups/Negatives/Hold 1 mile Run 🙂

TUESDAY 11.28.17

TUESDAY: Total Body Conditioning 35-30-25-20-15-10-5- {-} =5 DB Man Makers ....................................... 1 mile on Row for Time Extra Tummy Time (optional) 3x ME Weighted Plank 30 sec: Plate Oblique Twists

THURSDAY 11.30.17

THURSDAY- Lower Body EMOM for 6 minutes 12: DB Front Squats EMOM for 6 minutes 25: Russian Swings EMOM for 6 minutes 12: Deadlifts 4x 25: Wall Balls 30 sec: Plank

SATURDAY 11.25.17

SATURDAY- Total Body Conditioning Team Challenge: 2 Rounds! *count your reps/Cals/seconds* *bonus: ADD lbs of weights used to score!* •Wall Balls •Seconds in Plank •DB Cleans •Cals on Bike •Burpees •Plate Pass Thrus •Seconds in...

WEDNESDAY 11.22.17

WEDNESDAY- Total Body Conditioning EMOM: 10: DB Snatches & 5: Push-ups *250/300 Cals on Rower*

TUESDAY 11.21.17

TUESDAY- Total Body Conditioning 35/50: Cals on Bike 27.24.21.18.15.12.9.6.3 KB High Pulls Dips Russian Swings Sit-ups 35/50: Cals on Bike

MONDAY 11.20.17

MONDAY- Lower Body 4x 30: Goblet Lunges 15: Burpees 30: Slam Balls 15/18: Cals on Bike 30 sec: Wall-Sit 15: Russian Swings

SATURDAY 11.18.17

SATURDAY- Team Challenge *points is reps and weights!* 2 Full Rounds: 5 mins of work/1 min rest* 5 mins 25/40: Cals on Bike DB Thrusters 5 mins 20/30: Cals on Rower Burpees 5 mins 25/40: Cals on Bike Wall Balls 5 mins 20/30: Cals on Rower DB...

THURSDAY 11.16.17

THURSDAY- Lower Body E2MOM for 10 minutes 30: Goblet Lunges E2MOM for 10 minutes 15: Deadlifts 25: Swings E2MOM for 10 minutes 12: Goblet Squats 15: Slam Balls For Time: 50: Burpee Box Jumps

WEDNESDAY 11.15.17

WEDNESDAY- Total Body Conditioning 800m Row ••••••••••••••• 27.24.21.18.15.12.9.6.3 Wall Balls Sit-ups American Swings ••••••••••••••• 800m Row

TUESDAY 11.14.17

  TUESDAY- Total Body Conditioning 150 calories on the Bike EMOM: 5 Burpees

MONDAY 11.13.17

MONDAY- Upper Body E2MOM for 8 minutes 30 sec: Pull-ups/Ring Rows 30: Russian Swings E2MOM for 8 minutes 30 sec: DB Push Press 10/12: Cals on Rower E2MOM for 8 minutes 30 sec: Plate Pass Thrus 8: Burpees AMRAP16 5: Push-ups 10: Strict Press 15: Squats 20:...