Workout of the Day

WEDNESDAY 10.04.17

WEDNESDAY- Total Body 800m Row 10-9-8-7-6-5-4-3-2-1- DB Man Makers (20: sit-ups after e/set) 800m...

MONDAY 10.02.17

MONDAY- Upper Body EMOM: 4x 30 sec: DB Row (one side hold at a time) EMOM: 4x 30 sec: Push-ups EMOM: 4x 30 sec: American Swings EMOM: 4x 30 sec: Front/Side Lat Raises E2MOM: 10x 10: DB Snatch 8/10: Cals on...

TUESDAY 10.03.17

TUESDAY- Total Body 800m Run 40.30.20.10 Wall Balls American Swings Dips 800m...

SATURDAY 09.30.17

SATURDAY Partner Up and go for a Jog Partner 1: 800m Run Partner 2: Row for Cals Partner 1: 800m Run Partner 2: Bike for Cals Partner 1: 800m Run Partner 2: Burpees Partner 1: 800m Run Partner 2: Med Ball Cleans Score= total amount of Cals and...

THURSDAY 09.28.17

THURSDAY 800m Run 4x 10: Push-ups 15: American Swings 10: Pull-ups/Ring Rows 800m Run 4x 10: DB Strict Press 15: Slam Balls 10: Dips 800m...

WEDNESDAY 09.27.17

WEDNESDAY- Total Body Conditioning 20/10: 6x Burpees 20/10: 6x Wall Balls 20/10: 6x Flutter Kicks 20/10: 6x Cals on Bike 2 mile Run...

TUESDAY 09.26.17

TUESDAY- Total Body Conditioning 50.40.30.20.10 Single Arm Overhead Lunges Box Jumps Plate Pass Thrus *100m Sled Push after...

MONDAY 09.25.17

MONDAY: Lower Body Day 400m Run 50: Deadlifts 50: Sit-ups 400m Run 50: Goblet Squats 50: Oblique Twists 400m Run 4x of 40/20: Wall-Sit 50: Sit-ups 400m Run 50: Goblet Lunges 50: Cals on a...

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...