The Daily Dose (2020)

2020 was split into two parts: the first half are stored as image files in the 2020 folder (starting here). The 2nd half (starting in late June) are listed below:

December

2020-12-31

• 20 Min EMOM
  • 8x Devil’s Press
  • 25x Double-Unders

2020-12-30

• 6x Rounds
  • 6x DB Snatch + Thruster
  • 10x Ab Rotation
  • 12x Push-ups
  • 10x Ball Slams
  • 6x Suitcase step-overs

2020-12-29

• 24 Min EMOM
  • 10x DB Goblet Squat
  • 10x DB Push-Press
  • 10x DB Deadlift

2020-12-28

• 50x reps:
  • Bear complex (DL + CL + FS + PP + FS + PP)
• 50x Reps Of:
  • DB Power Clean + DB Snatch

(both from floor)

2020-12-27

• Thompson Bell (TB) Workout (5x Rounds):
  • TB Snatch: 10x
  • TB Clean + curl: 10x
  • TB Seesaw Overhead Presses: 8x
  • TB Suitcase Step-Ups: 10x

2020-12-26

• EMOM x20 Min
  • 12x KB Swings
  • 12x DB Single Arm Thruster (Alternating L & R)

2020-12-25

• 8 Rounds:
  • 10x DB Snatches
  • 6x D-Ball Tosses
  • 10x Ab Rotation
  • 10x KB Swings
  • 12x Push-ups

2020-12-24

• Thompson Bell (TB) 5x Rounds:
  • 10x TB Power Clean and Press (from ground)
  • 10x TB Front Squat
  • 10x TB Power Snatch (from ground)
  • 10x TB Floor Press

2020-12-21

• 24 Min EMOM
  • 20x Band Squats
  • Single Arm Sprawl + Cluster (@50#)
  • Scorpion Bag Work

2020-12-20

• 5 Rounds (5 Each side)
  • DB Power Snatch x10
  • DB Cluster x10
  • DB Single-leg RDL x10
  • KB Swings x10
  • DB/KB Goblet Squats x10

2020-12-19

• 5x Rounds:
  • DB Hang Power Snatch, 4x Each Side
  • DB Dumbbell Row, 4x Each Side
  • DB Reverse Lunge, 4x Each Side
  • DB Push Press, 4x Each Side

2020-12-18

• EMOM x 24 Min
  • 3-2-1 Reps Of:
    • DB Deadlift
      
    • DB Cluster
      
    • DB Ground-To-Overhead

2020-12-17

• EMOM x 30 Min:
  • 5x D-Ball Squat
  • 5x D-Ball Tosses

2020-12-16

• EMOM x 25 Min
  • 10x DB Deadlifts
  • 8x DB Hang Clean
  • 10x DB Push Press
  • 12x Sit-Ups
  • 15x Squats

2020-12-15

• 6x Rounds:

  • 8x Push Jerk
  • 8x Hang Power Clean
  • 8x Power Clean and Jerk
  • 8x Front Rack Carry

2020-12-14

• 8x Rounds:
  • 12x Split Jerk
  • 12x Power Clean and Jerk

2020-12-13

• 5x Rounds:
  • 10x Farmers Carry
  • 10x Split Jerk
  • 10x Strict Press

2020-12-12

• 6x Rounds:
  • 6x Hang Power Snatch
  • 6x Split Jerk
  • 6x Ground-to-Overhead
  • 6x Strict Press

2020-12-11

• Every 120 seconds x 11 Rounds:
  • 12x Single Arm DB Snatch
  • 12x Push-ups
  • 12x Suitcase Lunge

2020-12-10

• 6x Rounds:
  • 8x Hang Power Clean and Jerk
  • 8x Squat Clean
  • 8x Push Press
  • 8x Overhead Carry

2020-12-09

• 6x Rounds:
  • 10x Push Press
  • 10x Front Rack Carry
  • 10x Renegade row

2020-12-08

• Every 2 Min x 12 Rounds:
  • 8x Single Arm DB Clusters (@50#)
  • 12x Ab Rotation
  • 6x D-Ball Tosses (@90#)

2020-12-07

• 6x Rounds:
  • 8x Curl and Press
  • 8x Farmer Carry Lunge
  • 8x Push Press

2020-12-06

• Every 120 seconds x15 Rounds:
  • 8x DB Single Arm Clusters
  • 8x DB Thrusters
  • Heavy Bag (with remaining Time)

2020-12-05

• 5x Rounds:
  • 10x Floor Press
  • 10x Squat Clean
  • 10x Power Snatch + Thrusters

2020-12-04

• 4x Rounds
  • 10x Bent Over Rows
  • 10x Power Clean and Jerk
  • 10x Front Rack Lunge

Playing with combos

487385236/b9b5273439

2020-12-03

• 4x Rounds:
  • 10x Overhead Carry
  • 10x Farmer Carry Lunge
  • 10x Push Jerk

Thumb in or up?

https://youtu.be/0gtMKaCJ5I8

2020-12-02

• 3x Rounds:
  • 10x Bent Over Rows
  • 10x Double Arm Hang Snatch
  • 10x Hang Power Snatch

2020-12-01

• DB Complex for 20 Min
  • 2x Clean
  • 2x Hang Squat Clean
  • 2x Front Squat
  • 2x Jerk

November

2020-11-30

• 8x Rounds
  • 12x Ab Rotation
  • 10x Suitcase Lunge (Single Arm)
  • 8x Ground-to-Overhead (Single Arm)
  • 6x D-Ball Tosses

2020-11-29

• 8x Rounds
  • 10x Goblet Squats
  • 8x Devil’s Press
  • 15x Bodyweight Squats
  • 10x Push-ups

2020-11-28

• EMOM x 20Min
  • 10 KB Swings
  • 10 Single Arm Snatches (5x Each side)

2020-11-27

• 8 Rounds
  • 6x Single Arm DB Clean
  • 6x Single Arm Push Press
  • 12x Push Ups
  • 12x Ab Rotation
  • 6x D-Balls

2020-11-26

• EMOM x 20 Min
  • 12x Devil’s Press
  • 20x Bodyweight Squats

2020-11-25

100x Burpees (in 20 Min)

2020-11-24

• 8 Rounds
  • 8x Weighted step-overs
  • 8x KB Swings
  • 8x Weighted Sit-Ups

2020-11-23

• 10 Rounds
  • 10x Snatches
  • 6x D-Ball Tosses
  • 25x Double-Unders

2020-11-22

• EMOM x 24 Min
  • 10x KB Swing
  • 12x devils Press
  • 15x Push-Ups

2020-11-21

• 8 Rounds
  • 10x Single Arm Overhead Walking Lunge
  • 10x Single Arm Cluster
  • 25x Double-Unders

2020-11-20

• 10 Rounds
  • 6x BAMF
  • 12x KB Swing
  • 10x Overhead Sit-up

2020-11-19

• EMOM x 20 Min
  • DB Complex (4x Front Squat, 4x G2OH)
  • 25x Double-Unders

2020-11-18

• EMOM x 18 Min
  • [DB Snatch * 2 Overhead Lunges] x 4
  • 20x Squats
  • 15x Push-Ups

2020-11-17

• 6 Rounds
  • 12x KB Snatch/Switch-hand-Swing
  • 10x Goblet Squats
  • 12x Clean + Push Press (Double KB/DB)

2020-11-16

• 8 Rounds
  • 8x DB Clusters
  • 8x DB Suitcase Lunge
  • 8x DB Deadlifts/D-Ball Tosses

2020-11-15

• 20 Min EMOM
  • 5x DB Clusters (R)
  • 10x Box Jumps
  • 5x DB Clusters (L)
  • 10x Burpees

2020-11-14

• 20 Min EMOM
  • 5x Single Arm DB Snatch + Thruster

2020-11-13

• 8 Rounds
  • 12x KB Alternating Swings
  • 12x KB Single Arm Front Rack Lunge (6x Each side)

2020-11-12

• 5 Rounds:
  • 8x DB Alternating Push Press
  • 6x D-Ball Tosses
  • 8x DB Alternating Pendlay row
  • 6x DB pull through

2020-11-11

• 6 Rounds
  • 25x Double-Unders
  • 12x Overhead Weighted sit ups
  • 6x Single-Arm Devil’s Press

2020-11-10

• 5 Rounds
  • 4-8-12-16-20 DB Hang Clean and Press
  • 4-4-4-4-4 Goblet mantis get ups*

*(hold DB Unders chin, Reverse Lunge x2 = 1 Rep)

2020-11-09

• 8 Rounds
  • 10x Overhead Carry
    
  • 10x Hang Power Clean
    
  • 10x Renegade row

2020-11-08

• 8 Rounds
  • 10x Push Jerk
    
  • 10x Power Clean
    
  • 10x Man maker

2020-11-07

• 10 Rounds
  • 10x Thruster
    
  • 10x Hammer Curls
    
  • 10x Deadlift

2020-11-06

• 10 Rounds
  • 10x Push Jerk
    
  • 10x Farmer Carry Lunge
    
  • 10x Power Clean and Jerk
    
  • 10x Bear crawls
    
  • 10x Renegade row

2020-11-05

• 10 Rounds
  • 10x Hang Power Clean and Jerk
    
  • 10x Double Arm Hang Snatch
    
  • 10x Push Jerk
    
  • 10x Ground-to-Overhead
    
  • 10x Front Rack Lunge

2020-11-04

• 10 Rounds
  • 10x Front Rack Carry
    
  • 10x Goblet Squat
    
  • 10x Farmer Carry
    
  • 10x Thruster
    
  • 10x Push Jerk

2020-11-03

• 10 Rounds
  • 10x Push Press
    
  • 10x Overhead Carry
    
  • 10x Front Rack Lunge
    
  • 10x Curl and Press
    
  • 10x Man maker

2020-11-02

• 10 Rounds
  • 10x Goblet Squat
    
  • 10x Strict Press
    
  • 10x Overhead Lunge
    
  • 10x Z-Press
    
  • 10x Curl and Press

2020-11-01

• 10 Rounds
  • 10x Curl and Press
  • 10x Front Squat
  • 10x Hang Power Clean and Jerk
  • 10x Squat Clean
  • 10x Power Clean

October

2020-10-31

• 10 Rounds
  • 10x Push Press
  • 10x Front Rack Lunge
  • 10x Overhead Carry
  • 10x Strict Press
  • 10x Bent Over Rows

2020-10-30

• 10 Rounds
  • 10x Ground-to-Overhead
  • 10x Squat Clean
  • 10x Curl and Press
  • 10x Hang Power Snatch
  • 10x Devil’s Press

2020-10-29

• 10 Rounds
  • 10x Power Clean and Jerk
  • 10x Overhead Carry
  • 10x Split Jerk
  • 10x Renegade row
  • 10x Burpee

2020-10-28

• 10 Rounds
  • Squat Clean
  • Farmer Carry Lunge
  • Push Jerk
  • Double Arm Hang Snatch
  • Power Snatch + Thrusters

2020-10-27

• 10 Rounds
  • 12x Suitcase Lunge
  • 8x DB Burpees
  • 12x Floor Press

2020-10-26

• 10 Rounds
  • 10x Step ups
  • 10x DB Deadlift
  • 10x DB Rows

2020-10-25

• 10 Rounds
  • 12x Goblet Squats
  • 12x KB Swings
  • 12x DB Push Press

2020-10-24

• 11 Rounds:
  • 9x Burpees
  • 15x Squats

2020-10-23

• EMOM for 20 Min
  • Even: 10x Burpees
  • Odd: 12x Sit ups

2020-10-22

• With a weight vest:
  • 10-9-8-7-6-5-4-3-2-1x Push-Ups
  • 20-18-16-14-12-10-8-6-4-2x Lunges
  • 30-27-24-21-18-15-12-9-6-3x Squats

2020-10-21

• EMOM for 21 Min
  • 2x Burpees
  • 4x Squats
  • 6x Step up and over

2020-10-20

• 10 Rounds:
  • 10x Burpees
  • 10x Squats
  • 10x Push-Ups
  • 10x Sit-Ups

2020-10-19

• 100 Reps of:
  • Single Arm DB Clusters
    
  • Single Arm DB Row
    
  • Reverse Crunches

2020-10-18

• 5 Rounds For Time
  • 25x Air Squats
  • 25x Push-Ups
  • 25x Walking Lunges

2020-10-17

• 30 Min cardio
  • 30 Seconds Each:
  • Double jab, Round kick, cross, Round kick,
• 60 Seconds of:
  • jab + cross + Round kick
• 1 Min Each:
  • rope
  • up and over
  • abs

2020-10-16

• Snatch-tastic + ARMageddon (100x Snatches)
  • 100x DB Snatches (broken up however you want)
  • 100x Hammer Curls
  • 100x Tricep Extensions

2020-10-15

• 10 Rounds Of
  • 5x D-Ball Tosses
  • 5x Hang Power Clean (DB or KB)
  • 5x Thrusters (DB or KB)
  • 5x Goblet Squats

2020-10-14

• For 25 Min:
  • Complex (2 DBs/KBs/TBs) x 3
  • Front Squat x 1 -> Suitcase Lunge x 2 -> Ground-to-Overhead x 3
  • Double-Unders x 25

2020-10-13

• 7 Rounds Of:
  • 12 DB/TB Single Arm Snatch
  • 6x D-Ball Tosses (@90lbs)
  • 12x Single Arm Overhead Sit-up

2020-10-12

• Every 90 Seconds x 15 Rounds
  • 8x Single Arm Power Clean + Push Press (@85lb)
  • 8x 100lb sandBag box step over
  • 10x TB Floor Press (@53lb)

2020-10-11

• 100x Reps Of
  • DB Deadlifts
  • DB Push-Press

2020-10-10

• 8 rounds:
  • 8x Ground-2-Overhead
  • DB Rows
  • 25x Double-Unders

2020-10-09

• 21 Min EMOM
  • 12x TD/DB Snatches
  • 12x DB Goblet Squats
  • 12x KB Swings

2020-10-08

• 6x Rounds Of:
  • 10x DB Thrusters
  • 20x KB Swings

2020-10-07

• 20 Min of:
  • 13x Squats
  • 13x Push-ups
  • 13x Reverse Crunches

2020-10-06

• 8x Rounds Of:
  • 12x DB Snatches
  • 25x Double-Unders
• 10x Rounds Of:
  • 4x DB Full Clean + Split Jerk
  • 10x Push-ups

2020-10-05

• 6x Rounds in 15 Min or less
  • 12x KB Swings
  • 10x D-Ball Tosses

2020-10-04

• Every 3 Min for 30 Min
  • 6x DB Thrusters
  • 6x DB Hang Clean + Press
  • 6x DB Burpees
  • 6x DB Weighted Step-ups/Lunges

2020-10-03

• 7x Rounds
  • 3x Heavy D-Ball Tosses
  • 6x Push-ups
  • 9x Squats
  • 12x DB/TB/SandBag Deadlifts

2020-10-02

• 5 Rounds Of:
  • 10x Thrusters
  • 10x KB Swings
  • 10x D-Ball Tosses

2020-10-01

• 25 Min of:
  • Single Arm DB Hang Snatch ->
  • Single Arm DB Front Squat ->
    • Single Arm DB Hang Power Clean ->
      • Single Arm DB Push Press
• 7x Rounds
  • 10x Butterfly Sit-Ups
  • 8x Jump Squats
  • 12x Push-Ups

September

2020-09-30

• 10 Rounds
  • 6x Floor Press
  • 4x Deadlifts (sandbag)
• 5 Rounds
  • 15x Push-Ups
  • 10x Reverse Crunches
  • 25x Double-Unders

2020-09-29

• Do 5x Reps Of Each Exercise for 23 Min
  • Single Arm Hang Power Snatch
  • Double Arm T-Bell Thrusters
  • D-Ball Tosses (#60 or #90)
  • Single Arm Bent-Over Row
  • Single Arm DB Hammer Curls

2020-09-28

• Do 30x Reps Of the Following:
  • Single Arm DB Snatches ->
  • Single Arm DB Thrusters ->
  • Single Arm Front Rack Lunges

2020-09-27

• Do 5 Reps Of Each Exercise for 23 Min
  • Single Arm Hang Power Snatch ->
  • DB Clean and Press ->
  • Front-Rack Reverse Lunge ->
  • Single Arm Bent-Over Row ->
  • Single Arm DB Hammer Curls ->
  • DB Goblet Squats

2020-09-26

• Add 2 reps Each set (2x, 4x, 6x, 8x, 10x)
  • DB Burpees
  • DB Overhead Lunges

2020-09-25

• Add 2 reps Each set (2x, 4x, 6x, 8x, 10x)
  • DB Man Makers
  • DB Push Press

2020-09-24

• 8x Rounds
  • Single Arm DB High-pull ->
  • Single Arm DB Hang Snatch ->
  • Single Arm DB Thruster = 1 Rep. Do 6 (3x Each side)
  • 25x Double-Unders

2020-09-23

• Workout 1:
  • 75x Burpees
• Workout 2:
  • 50 D-Ball Tosses @150#

2020-09-22

• Workout 1: 5x Rounds
  • 20x Push-Ups
    
  • 20x Squats
    
  • 20x Sit-Ups
• Workout 2: 8x Rounds
  • 8x DB Deadlift -> DB Hang Squat Clean
    
  • 8x DB rows
    
  • 8x Burpees

2020-09-21

• Workout 1: 6x Rounds
  • 10x Single Arm high-pull + Snatch
    
  • 8x Single Arm Floor Press
• Workout 2: 6x Rounds
  • 10x Reverse Crunches
    
  • 15x Squats
    
  • 25x Double-Unders

2020-09-20

• 50x DB Death Drops (with 2 45# DBs)
  (Sprawl -> DB Deadlift -> DB Hang Clean -> DB Thruster = 1 Rep!)
  
• 50x D-Ball Tosses

2020-09-19

• 1 Round
  • 100x KBx Switch Hand Snatches

2020-09-18

• 5x Rounds
  • 6x D-Ball Tosses
  • 10x DB Clusters
  • 25x Double-Unders

2020-09-17

• 5x Rounds
  • 8x Single Arm DB Cluster
  • 6x D-Ball Tosses
• 5x Rounds
  • 10x T-bell Snatches
  • 10x Push-Ups
• 5x Rounds
  • 10x SLunges
  • 10x Reverse Crunches
  • 10x Push-ups

2020-09-16

• 1x Round Of:
  • 25x Weighted Slurpees (2x Squats, 2 Lunges, 1 Burpees)
    
  • 20x Double-Unders

2020-09-15

• 16 Min EMOM
  • 10x KB Swings
  • 8x D-Ball/KB Lunge

90# D-Ball on shoulder, 53# KB in Suitcase Carry in opposite hand

2020-09-14

• 6 Rounds:
  • 6x D-Ball Tosses
  • 8x DB Clusters

2020-09-13

• 5 Rounds Of:
  • 6x 90# D-Ball Tosses
  • 8x 85# DB rows
  • 10x 50# DB Snatches

2020-09-12

• Workout 1: 5x Rounds
  • 10x DB Deadlift
    
  • 10x KB Switch Hand Snatch/Swing
• Workout 2: 6x Rounds
  • 10x SSLL (Squat x 2 + Lunge x 2 = 1 Rep)
    
  • 10x Reverse Crunches
    
  • 15x Push-Ups

2020-09-11

• Workout 1 “Old Scratch” …with a Single DB/KB:
  • 2x Goblet Squat ->
  • 2x Single Arm Suitcase Lunges ->
  • 2x Ground-To-Overhead = 1 …do 25 reps.
• Workout 2 (5x Rounds)
  • 25x Double-Unders
  • 15x Reverse-Crunches
  • 15x Push-Ups

2020-09-10

• Workout 1 (5x Rounds Of)
  • 8x Single Arm Clusters
  • 100 meter farmer Carry (2x 53#)
• Workout 2
  • 50x Slurpees (Squat + 2x Lunges + 1 Burpees)

2020-09-09

• Workout 1 (5x Rounds Of)
  • 8x DB rows
  • 8x Goblet Squats
  • 8x D-Ball Floor Press
• Workout 2 (5x Rounds Of)
  • 6x Overhead Sit-Ups
  • 12x Step-Ups
  • 15x Push-ups

2020-09-08

• Workout 1 (5x Rounds or 18 Min Time cap):
  • 12x KB Swings
  • 10x DB Deadlift + shrug
  • 8x Hammer Curls
• Workout 2 (5x Rounds or 20 Min Time cap):
  • 5x sLunges (2x Squats, Lunge + Lunge)
  • 10x Burpees
  • 15x Push-Ups

2020-09-07

• Every 90 seconds x 6 Rounds
  • 10x DB Single Arm Thruster
  • 6x D-Ball Tosses

2020-09-06

• Every 90 seconds x 12 Rounds
  • 6x D-Ball Tosses
  • 10x DB Snatch (Alternating)

2020-09-05

• Every 2 Min x 10 Rounds
  • 10x Ground-To-Overhead (DB, KB or TB)
  • 15x Squats

2020-09-04

• Every 90 seconds x 15 Rounds
  • 6x DB Deadlift
  • 6x hammer curl + Press

2020-09-03

• Every 3 Min cycle x 21 Min
  • 8x Single Arm Thruster
  • 6x D-Ball Tosses
  • 20x Double-Unders

2020-09-02

• Every 2 Min x 11 cycles
  • 12x KB Swing
  • 12x Push-ups
  • 20x Double-Unders

2020-09-01

• Every 2 Min x 12 cycles
  • 10 Snatches (Switch Hand)
  • 8x Single Arm Front Squats
  • 6x Single Arm Clean + Press

August

2020-08-31

• Every 3 Min x 21 Min
  • 10x Goblet Squats
  • 6x Devil’s Press
  • 25x Double-Unders

2020-08-30

• Every 3 Min x 24 Min
  • 10x Single Arm Overhead Walking Lunge
  • 6x D-Ball Tosses (90#)
  • 10x Sit-Ups Wear a weight vest

2020-08-29

• 5 Rounds
  • 25x Double-Unders
  • 5x Single Arm Clean + Press (Each side)
  • 50 meter fArmer Carry (1/2 bodyweight)

2020-08-28

• EMOM x 25 Min
  • 12x pushups
  • 20x Squats
  • 12x Snatches
  • 12x Suitcase Lunges
  • 8x Single Arm Clusters

2020-08-27

• EMOM x 21 Min
  • 8x Goblet Squats
  • 10x DB curl and Press
  • 12x DB Floor Press

2020-08-26

• 8 Rounds
  • 12x KB Snatches
  • 4x 150# D-Ball Tosses

2020-08-25

• 5 Rounds:
  • sprint 100m
  • 5x 90# D-Ball Tosses (Overhead)
  • 8x Thrusters

2020-08-24

• EMOM x 24 Min
  • 16x Switch Hand Swings
  • 8x DB Clusters
  • 25x Double-Unders

2020-08-23

• 1x Round
  • 100x KB Swings
  • 100x Goblet Squats
  • 100x Overhead Lunges

2020-08-22

• 10x Rounds:
  • 8x Pull-ups
    
  • 16x Push-Ups
    
  • 20x Squats
    
  • 5x 150# B-ball Tosses

2020-08-21

• 5x Rounds (20 Min Time cap)
  • 12x DB Snatch
  • 10x TB Snatch
  • 6x DB Snatch (Heavy) Finisher: 4x 50m bodyweight fArmers walk

2020-08-20

• EMOM x 20 Min
  • 15x KB Swings
  • 12x Goblet Squats

2020-08-19

• EMOM x 21 Min
  • 12x DB Deadlifts
  • 10x DB push-Press
  • 8x Single Arm DB Overhead Sit-Ups

2020-08-18

• EMOM x24 Min
  • 12x KB Swings
  • 6x Single Arm, Switch Hand Devil’s Press
  • 25x Double-Unders
  • 6x D-Ball Lunges

2020-08-17

• Every 2 Min for 20 Min
  • 30x Double-Unders
  • 3x DB Clusters
  • 8x Burpees

2020-08-16

• EMOM x 21 Min
  • 12x KB Swings
  • 10x DB Thrusters
  • 25x Double-Unders

2020-08-15

• 2x Rounds:
  • 40x KB Switch-Hand Swings
  • 30x KB Push Press
  • 20x KB Single Arm Snatch
  • 10x Push-Ups

2020-08-14

• 21 Minute EMOM
  • 10x Snatches (DB/KB)
  • 10x Renegade Rows (DB/KB)
  • 30x Double-Unders

2020-08-13

• 10 Rounds (30 seconds rest between sets)
  • 5x DB Deadlifts
  • 5x DB Rows
  • 5x DB Cleans
  • 5x DB Push Press
  • 5x DB Overhead Reverse Lunges

2020-08-12

• 21 Min EMOM
  • 15x Push-Ups
  • 8x DB/KB full Clean
  • 25x Double-Unders

2020-08-11

• 24 Min EMOM
  • 12x switch-hand KB Snatches
  • 6x 150# D-Ball Tosses
  • 25x Double-Unders

2020-08-10

• 21 Min EMOM
  • 15x bodyweight Squats
  • 12x DB Alternating Snatches
  • 4x Heavy Clean and Press (Single Arm Thompson Bell 88#)

2020-08-09

• 4 Rounds:
  • Farmer Carry x400m (2x 53# Thompson bells)
  • 4 x 12x Thrusters (45# DBs) do 100m, do 12 Thrusters, repeat 4 Times

2020-08-08

• EMOM x 24 Min *
  • 15 Push-Ups
  • 5x Single Arm devils Press
  • 12 KB Swings (American) with weight-vest (25#)

2020-08-07

• 20 Min Time cap
  • 50x 150# D-Ball Tosses

2020-08-06

• Every 90 Seconds x 20 Rounds
  • 10x KB Snatch
  • 6x SA Thruster

2020-08-05

• Every 90 Seconds x 15 Rounds
  • 8x DB Devils Press
  • 20x Double Unders

2020-08-04

• Every 90 Seconds x 10 Rounds
  • 10x KB Swing
  • 6x D-Ball Tosses

2020-08-03

• Every 3 Minutes x 8 Rounds
  • 8x DB Ground To Overhead
  • 8x KB Snatches
  • 30x Double-Unders

2020-08-02

• Every 3 Minutes x 7 Rounds
  • 12x DB/KB Snatches
  • 10x Overhead Lunges
  • 30x Double-Unders

2020-08-01

• Every 3 Minutes x 6 Rounds
  • 10x DB Thrusters
  • 8x KB Swings
  • 25x Double-Unders

July

2020-07-31

• 1x Round Of:
  • Min 1: 21 Kettlebell Swings
    
  • Min 2: 15 Kettlebell Swings
    
  • Min 3: 9 Kettlebell Swings
    
  • Min 4: 15x Push-Ups
    
  • Min 5: 21x KB/DB Snatches
    
  • Min 6: 15x KB/DB Snatches
    
  • Min 7: 9x KB/DB Snatches
    
  • Min 8: 15x Push-Ups
    
  • Min 9: 6x D-Ball Tosses + 5 Russian Kettlebell Swings
    
  • Min 10: 6x D-Ball Tosses + 10 Russian Kettlebell Swings
    
  • Min 11: 6x D-Ball Tosses + 15 Russian Kettlebell Swings

2020-07-30

• Every 2 Min for 24 Min:
  • 5x Single Arm DB Thrusters
  • 4x Single Arm DB Front Squats
  • 3x Single Arm DB Ground To Overhead

2020-07-29

• Every 3 Minutes x 5 Rounds
  • 10x DB Thrusters
  • 8x KB Swings
  • 25x Double-Unders

2020-07-28

• In 10 Min:
  • 100x D-Ball Tosses @90#

2020-07-19

• 10-9–8–7-6-5-4-3-2-1
  • D-Ball Tosses @90#
• 20-18-16-14-12-10-8-6-4-2
  • Suitcase Lunges

2020-07-18

• EMOM x 20 Min
  • 9x DB/KB Deadlifts
  • 8x DB/KB Push Press
  • 7x DB/KB Goblet Squats
  • 7x DB/KB DB Clusters

2020-07-16

• EMOM x 21 Min
  • 10 DB Snatch (@50#)
  • 5 D-Ball Tosses (@90#)
  • 15 Push-Ups

2020-07-17

• 20 Min EMOM
  • 4x D-Ball Tosses @150#

2020-07-15

• 7 Rounds: 45# DB
  • 7x Cleans
  • 7x Thrusters
  • 7x Burpee over weights

2020-07-14

• 9x Min EMOM
  • 12x Shoulder-2-Overhead
    
  • 12x Suitcase Lunge
    
  • 30x Double-Unders
• 9x Min EMOM
  • 8x DB/KB Hang Power Cleans
    
  • 8x Front Rack Lunge
    
  • 30x Double-Unders
• 9x Min EMOM
  • 6x DB Devil’s Press
    
  • 6x DB Overhead Lunge
    
  • 30x Double-Unders

2020-07-13

• 10 Min EMOM
  • 20x Squats
    
  • 2x of 2x DB/KB Squat Cleans + 1x DB/KB Push Press
• 10 Min EMOM
  • 12x Sit-Ups
    
  • 2x of Sprawl + DB Snatch + 2x DB Overhead Lunge

2020-07-12

• 10 Min EMOM
  • 10x 90# D-Ball Tosses
  • 12x TB Hang Power Snatches
• 10Min EMOM
  • 12x KB Swings
  • 8x Overhead Lunge (DB or KB)

2020-07-10

• 20 Min Time cap:
  • 100x D-Ball Tosses at 150#

2020-07-09

• 6 Minute EMOM
  • 8x 2-Arm DB/KB Ground To Overhead
  • 5x deck Squats
• 6 Minute EMOM
  • 10x 2-Arm DB/KB Ground To Overhead
  • 10x Push-ups
• 6 Minute EMOM
  • 12x 2-Arm DB/KB Ground To Overhead
  • 15x Sit-Ups
• 4 Minute EMOM
  • 8x Single Arm Thrusters
  • 8x Renegade Rows

2020-07-07

• 6 Minute EMOM
  • 15x KB Swings
  • 15x Squats
  • 15x Push-ups
• 6 Minute EMOM
  • 12x DB Snatches
  • 12x Sit-Ups
  • 12x Lunges
• 6 Minute EMOM
  • 9x Thrusters
  • 9x Squat Jumps
  • 9x plyo Push-Ups

2020-07-06

• EMOM x 6 Min:
  • 4x DB/KB Goblet Squat + 4x Goblet Lunges
• EMOM x 6 Min:
  • 8x DB/KB Clean + Push Press
  • from the ground each time
• EMOM x 6 Min:
  • 3x DB/KB Thrusters + 4x Overhead Lunges

2020-07-05

• EMOM x 14 Min
  • 6x DB/KB Burpees (with Push-Ups)
  • 5x Devil’s Press

2020-07-04

• EMOM x 21 Min
  • 8x DB Thruster
  • 10x KB Alternating Snatch
  • 6x D-Ball Tosses (@150)

2020-07-03

• EMOM 1: 18 Min
  • 8x KB Snatch
  • 10x Suitcase Reverse Lunge
• EMOM 2: 20 Min
  • 6x D-Ball Tosses
  • 2x DB complex (DB Burpees + DB Hang Clean + DB Push Press)

2020-07-02

• EMOM 1: x 16 Min:
  • 8x TB Thruster
  • 12x Alternating KB Snatches
• EMOM 2: 24 Min:
  • 4-6x D-Ball Tosses
    
  • 6x TB Suitcase Lunge + hammer curl
    
  • 12x Overhead Reverse Lunges

2020-07-01

• EMOM 1: 15 Min
  • 10x DB Deadlifts
  • 8x Single Arm Z Press
  • 12x Goblet Reverse Lunge
• EMOM 2: 20 Min
  • 10x DB/KB Snatch (from dead stop)
  • 5x Single Arm DB Sprawl + Thrusters

June

2020-06-30

• EMOM 2: 20 Min
  • 8x DB Power Clean
  • 8x DB Front Squat
  • 8x DB push Jerk
  • 8x DB Front Rack Lunge
  • 8x DB Hammer Curls

2020-06-29

• EMOM 1: 18 Min
  • 8x DB Squat Cleans
  • 15x Push-ups
  • 10x Alternating KB/DB Snatch

2020-06-28

• 1 Round of:
  • 50x Single Arm DB Hang Clean & Jerk
  • 50x Alternating Snatches
  • 50x Single Arm DB Clusters

…straight into 50x Paces with KB/DB in Suitcase Carry Position

• EMOM: x 15 Min (HEAVY)
  • 5x 150# D-Ball Tosses
  • 4x DB Burpees + Renegade Rows
  • Sprawl + Push-Ups + Row(L) + Push-Ups + Row(R) + Stand Up = 1
  • 2x KB TGU

2020-06-27

• EMOM 1: x 18 Min
  • 10x Push-up
  • 10x DB Single Arm Thrusters
  • 5x D-Ball Tosses (@90#)
• EMOM 2: x 21 Min
  1. 8x DB Hang Clean + Front Squat
  2. 6x DB Hang Power Clean + 2 Lunges (Rack Position)
  3. 10x Overhead Weighted Sit-Up