The Daily Dose (2021)

December

2021-12-31

• EMOM x20 Minutes
  • 1x Deadlift (315 lbs)
  • 2x Back Squat (225 lbs)
  • 3x Power Clean (205 lbs)
  • 4x Power Snatch (155 lbs)

2021-12-30

• 6x Rounds:
  • 10x Push-Ups
  • 4x Hang squat cleans
  • 16x Walking lunges (8x per leg)
  • 6x Deadlifts

2021-12-29

• 4x Rounds:
  • 25x DB Thrusters
  • 25x DB Ground-to-Overhead
  • 25x DB Deadlifts
  • 25x DB Push-Presses
  • 25x DB Front Squats

2021-12-28

• 3x Rounds:
  • 8x DB Devil’s Press
  • 8x DB Thrusters
  • 8x DB Power Cleans
  • 8x DB Burpees
  • 8x DB Hang Clusters

2021-12-27

• 5x Rounds:
  • 20x DB Snatches
  • 15x DB Push Press
  • 10x DB Deadlifts

2021-12-26

• 8x Rounds Of:
  • 5x Back Squats
  • 12x KB Swings
  • 2x Power Clean + Hang Power Clean

2021-12-25

rest

2021-12-24

rest

2021-12-23

• 5x Rounds Of:
  • 20x Ball Slams
  • 10x Box Jumps
  • 10x Burpees

2021-12-22

• EMOM x 20 Min:
  • 10x DB Alternating Snatch
    (65 lbs, 75 lbs)
  • 5x Deadlifts
    (225 lbs, 275 lbs)

2021-12-21

• 10x Rounds Of:
  • 3x Barbell Power Cleans
    • (185 lbs)
  • 10x DB Hang Clean
    • (55 lbs)

2021-12-20

• 8x Rounds Of:
  • 5x Back Squat
    • 225 lbs
  • 12x KB Swings
    • 55 lbs
  • 20x Double-Unders

2021-12-19

• Snatch Workout
  • Work up to heavy triple power snatch
  • Power Snatch + Overhead Squat (heavy triple weight)

2021-12-18

• 6x Rounds Of:
  • 5x Double DB Ground-to-Overhead
  • 5x DB Burpees
  • 20x Double-Unders

2021-12-17

• EMOM x21 Min:
  • 10x DB Snatch (50 lbs)
  • 10x DB Hang Clean + Press (50 lbs)
  • 6x BB Front Squat (95 lbs)

2021-12-16

• Barbell Complex x 10:
  • Power Clean, Push-Press, 2x Back Squat, 2x Behind-the-neck Jerk
    • (185, 205 lbs)
      
  • Then 5x5 Overhand-Grip Deadlifts:
    • (225 lbs)

2021-12-15

• AMAP (in 25 min):
  • Barbell Walking Lunge (95 lbs)
  • D-Ball Toss (50 lbs)
  • Turkish Get-Up (65 lbs)
• 3x Rounds Of:
  • 20x Double Unders
  • 10x DB Alternating Snatch (60 lbs)

2021-12-14

• Barbell Workout
  • work up to heavy triple OHS
    
  • (135, 155, 185, 205 lbs) Then 4x Rounds Of:
    
  • 5x Overhead Squat (70%)
  • 10x DB Clean + Press (65 lbs)

2021-12-13

• 8x Rounds Of:
  • 5x Barbell Back-squats
    • *start at bodyweight, go up 10 lbs each set
  • 5x Barbell Thrusters
    • (115 lbs)

2021-12-12

• EMOM x20 Minutes:
  • 2x DB Rows + 3x Devils Press + 4x Front Squat

2021-12-11

• 5x Rounds Of:
  • 5x Barbell Front Squat (135 lbs, 155 lbs, 185 lbs)
  • 12x DB Singel Arm Thruster
  • 1x Barbell Power Clean + Jerk (185 lbs)

2021-12-10

• EMOM x 21 Min
  • 25x Double-Unders
  • 10x DB Alternating Snatch
  • 12x DB Bench Press

2021-12-09

• 5x Rounds:
  • 8-8-8-6-6x Barbell Lunges
    (135/185/205 lbs)
    
  • 12-12-10-10-10x KB Snatches
    (55/70 lbs)

2021-12-08

• Barbell workout
  
• Work up to heavy triple FS
  • (185 lbs, 205 lbs, 225 lbs)
    
• 5x Rounds of:
  • 10x Deadlift (155 lbs)
    
  • 12x DB Hang Snatch (50 lbs)

2021-12-07

• Barbell Work
  • Back Squat 5x5 70-80%
    
  • PC & J + HPC & J (3x3)
    
  • PS + HPS (4x2)
    
  • DB hang clean + press (3x10)

2021-12-06

• 10x Rounds
  • 10x DB Single Arm Snatches (from floor)
    
  • 10x DB Push-Press
    
  • 6x Weighted Step-Ups

2021-12-05

• EMOM x 18 Min:
  • 20x KB Swings
  • 15x Push-Ups

2021-12-04

• 3 Rounds:
  • 30x Squats
  • 20x DB Hang Power Clean + Jerk
  • 10x Single Arm Devil’s Press

2021-12-03

• 8x Rounds (…hotel room workout…)
  • 20x Squat
  • 15x Push-Ups
  • 9x Sit Ups
  • 6x Lunges

2021-12-02

• 4x Rounds Of:
  (…hotel room workout…)
  • 25x Squats
    
  • 25x Push-Ups

2021-12-01

• 15-10-5-10-15x Reps Of:
  • DB Ground-to-Overhead
    
  • DB Weighted Step-Overs
    
  • Push-Ups

November

2021-11-31

• AMRAP x20 Minutes:
  • 20x Single Arm Devil’s Press
  • 20x Goblet Squats

2021-11-30

• 5x Rounds Of:
  • 5x DB Devil’s Clean
  • 20x DB Alt. Hang Power Snatch

2021-11-29

• EMOM x36 Minutes
  • 3x Man-Makers
  • 6x DB Thrusters
  • 9x DB Hang Clean + Press
  • 12x DB Single Arm Alternating Snatch
  • 15x DB Deadlifts

2021-11-28

• 5x Rounds:
  • 6x DB Power Cleans
  • 8x DB Push Press
  • 10x DB Squat

2021-11-27

• 10x Rounds
  • 5x Double DB Ground-to-Overhead
  • 5x Burpees
  • 5x D-Ball Tosses

2021-11-26

• 30x Rounds Of:
  • 1x DB Devils Press
  • 2x DB Thrusters
  • 3x DB Deadlifts

2021-11-25

• 10-9-8-7-6-5-4-3-3-3 Reps Of:
  • DB Curls
  • DB Bench Press
  • DB Goblet Squat

2021-11-24

• 3x Rounds:
  • 10x DB Snatches (R)
  • 10x DB Overhead Lunges (R)
  • 10x DB Snatches (L)
  • 10x DB Overhead Lunges (L)
  • 10x DB Power Cleans (R)
  • 10x DB Front Squats (R)
  • 10x DB Power Cleans (L)
  • 10x DB Front Squats (L)

2021-11-23

• EMOM x 21 Minutes:
  • 1x DB Deadlift
  • 2x DB Hang Power Clean
  • 3x DB Shoulder-to-Overhead

2021-11-22

• 5x Rounds Of:
  • 15x DB Clean + Press
  • 15x DB Front Squat

2021-11-21

• EMOM x27 Minutes:
  • 10x DB Deadlifts
  • 20x Double-Unders
  • 15x Push-Ups

2021-11-20

• 100x Reps Of:
  • DB Clean + 2x Reverse Lunges + 1x Front Squat

2021-11-19

• 3x Rounds Of:
  • 7-5-3x Reps of
    • DB Ground-to-Overheads
    • DB Thrusters
    • DB Step Overs

2021-11-18

• 30 Seconds Work/Rest (4x Rounds):
  • KB Single Arm Hang Clean + Press
  • KB Goblet Squat
  • KB Single Arm Snatch + Overhead Lunge
  • KB Switch Hand Swing

2021-11-17

• EMOM x27 Minutes
  • 10x Weighted Sit-Ups
  • 12x DB Single Arm Hang Clean + Split Jerk
  • 25x Double-Unders

2021-11-16

• 10x Rounds Of (30 sec work/rest):
  • DB Hammer Curls
  • DB Standing Press
  • DB Front Squat
  • DB Bench Press

2021-11-15

• EMOM x21 Minutes
  • 12x Push-Ups
  • 10x KB Deadlifts
  • 8x KB Push-Press

2021-11-14

• 2x Rounds Of:
  • 50x reps of:
    • DB Single Arm Cleans + Press
  • Then 5x Minutes Of:
    • Max DB Single Arm Snatch
    • only rest overhead

2021-11-13

• 1000x Weighted Step-Ups
  • 25 lbs Weight Vest

2021-11-12

• 10-8-6-4-2x Reps Of:
  • Devils Press
  • 10x Lunges (*after each round)

2021-11-11

• 1 Round Of:
  • 10-8-6-4-2 reps of:
    • DB Cleans (50 lbs, 55 lbs, 65 lbs)
  • 12-12-12-12-12 reps of:
    • Kneeling Ball Slams

2021-11-10

• 10x Rounds Of:
  • 10x DB Alternating Snatch
  • 10x DB Goblet Squat
  • 10x DB Hang Power Clean and Press
  • 10x DB Front Squat

2021-11-09

• EMOM x21 Minutes:
  • 10x DB Deadlift
  • 16x DB Hammer Curls
  • 14x DB Alternating Seated Press

2021-11-08

• 3x Rounds Of:
  • 10x Bulgarian Split Squats
  • 10x Strict Overhead Presses
• 4x Rounds Of:
  • 10x DB Step-Ups
  • 10x Goblet Squats
  • 10x Hammer Curls

2021-11-07

• 3x Rounds Of:
  • 10x DB Power Cleans
  • 10x DB Front Squats
  • 15x DB Push-Press

2021-11-06

• 10x Rounds Of:
  • 2x D-Ball to Shoulder + Squat
  • 20x Double Unders
  • 12x Ab Rotations

2021-11-05

• 5x Rounds Of:
  • 20x Push-Ups
  • 20x Squats
  • 20x Sit-Ups

2021-11-04

• 1 Min On/1 Min Off x 25 Min:
  • DB Hang Power Snatch
  • DB Hang Power Clean + Press
  • DB Front Squat

start at 50 lbs, go up in weight until you can’t

2021-11-03

• 50x Reps Of:
  • TB Hang Clean
  • TB Rack Reverse Lunge
  • TB Push-Press

2021-11-02

• 10x Rounds Of:
  • 10x KB/DB Snatch
  • 10x KB/DB Overhead Lunge
  • 20m Single Arm Rack Carry

2021-11-01

• EMOM x20 Minutes:
  • 3x sets of:
    • KB Snatch
      • KB Press
        • KB Front Squat
          • KB Hang Clean + Press

(switch sides each minute)

October

2021-10-31

• 3x Rounds:
  • 12x DB Push-ups
  • 10x DB Deadlifts
  • 8x DB Front Rack Reverse Lunges
  • 6x DB Push-press
  • 4x DB Ground-to-Overhead
  • 2x DB Burpees

2021-10-30

• 5x Rounds Of:
  • 5x Single Arm Sprawl + Snatch
  • 5x Single Arm Overhead Press
  • 5x Single Arm Front Squat
  • 5x Single Arm Hang Clean + Push Press
  • 5x Single Arm Thruster

2021-10-29

• 6x Rounds Of:
  • 10x DB Single Arm Thruster
  • 12x DB Single Arm Snatch
  • 15x Ball Slams

2021-10-28

• 10-8-6-4-2 Reps Of:
  • DB Clean (50 lbs)
• 3x 10 Reps Of:
  • D-Ball Clean + Reverse Lunge (90 lbs)
• 3x 16 Reps Of:
  • DB Seated Seesaw Press (40 lbs)

2021-10-27

• 8x Rounds Of:
  • 8x Thrusters
  • 12x Ball Slams
  • 25x Double Unders

2021-10-26

• EMOM x21 Min
  • 20x Squats
  • 12x KB Snatches
  • 15x Push-Ups

2021-10-25

• 11x Rounds Of:
  • 4x DB Ground-to-overhead +
  • 4x DB Suitcase Lunge (45 lbs)

2021-10-24

• 1 min on/1 min off x 20min
  • 10x DB Deadlift
  • 8x DB DB Push Press
  • 6x DB Front Squat

2021-10-23

• 10x Rounds Of:
  • 10x DB Single Arm Clean + Press
  • 10x DB Bench Press
  • 10x Ab Rotation

2021-10-22

• 1x Round Of:
  • 50x Push-Ups
  • 100x Squats
  • 25x Push-ups
  • 50x Squats

2021-10-21

• EMOM x20 Min:
  • 10x DB Snatches (60 lbs)
  • 6x Barbell Reverse Front Rack Lunges

2021-10-20

• 4x Rounds:
  • 20x Squats
  • 10x Sit-ups
  • 10x Push-ups
  • 10x Burpees

2021-10-19

• Clean Workout
  • Work up to heavy
    • Power Clean + Hang Clean
    • Power Clean + Jerk
  • Then 5x5 Deadlift (heavy PC&J)
  • 10x D-Ball Get-Up (40 lbs)

2021-10-18

• EMOM x20 Min
  • 3x Back Squat (225 lbs)
  • 8x Single Arm DB Clean + Press (55 lbs)

2021-10-17

• 6 Rounds:
  • 10x Squats
  • 8x Sit-ups
  • 6x Push-ups
  • 4x Pull-ups

2021-10-16

• 4x rounds:
  • 50x Double-unders
  • 20x Push-ups
  • 15x Squats

2021-10-15

• 12-9-6-3-6-9-12 reps of:
  • Burpees
  • Ball Slams

2021-10-14

• EMOM x24 Min:
  • 12x KB Swings
  • 15x Push-Ups
  • 25x Double-Unders

2021-10-13

• 100x Reps Of:
  • DB Single Arm Hang Power Snatch
    • DB Single Arm Push-Press
      • DB Single Arm Overhead Reverse Lung

50x each side

2021-10-12

• EMOM x20 Min:
  • 10x DB Deadlift
  • 8x DB Front Squat

2021-10-11

• 8x Rounds Of:
  • 8x Devils Press
  • 8x Ab Rotation

2021-10-10

• 5 Rounds Of:
  • 40m Farmers Walk (DBs)
  • Weighted Sit-Ups
  • 16x Hammer Curls

2021-10-09

• EMOM x20 Min:
  • 12x DB Alternating Snatch
  • 8x DB Clean + Push Press (from floor)

2021-10-08

• EMOM x 20 Minutes
  • 8x DB Devils Press
  • 6x DB Squat Clean

2021-10-07

• 6x Rounds Of:
  • 5x D-Ball Toss (150 lbs)
  • 10x DB Bench Press
  • 12x KB Swing (70 lbs)

2021-10-06

• AMRAP x12 Minutes
  • 12x DB Push-Press
  • 10x DB Front-Squat
  • 8x DB Burpee

2021-10-05

• EMOM x30 Minutes
  • 10x DB Thrusters L (50 lbs)
  • 10x DB Thrusters R (50 lbs)
  • 25 Double-Unders

2021-10-04

• 8x Rounds Of:
  • 10x DB Front Squats
  • 20x DB Alternating Snatches

2021-10-03

• 100x Reps Of:
  • Push-Ups
  • Sit-Ups
  • Ball Slams (25 lbs)

2021-10-02

• 10 Rounds:
  • 10x DB Split-Squats
  • 10x DB Squats

2021-10-01

• EMOM x 24 Minutes:
  • 10x DB Burpees
  • 10x DB Push-Press

September

2021-09-30

• 6x Rounds Of:
  • 15x Single Arm KB Swings
  • 10x Single Arm Devils Press
  • 20x Double-Unders
  • 10x Ab Rotations

2021-09-29

• 2x Rounds Of:
  • 10x DB Single Arm Power Clean
  • 25x Double-Unders
  • 10x DB Single Arm Power Clean and Press
  • 25x Double-Unders
  • 10x DB Alternating Power Snatch
  • 25x Double-Unders

2021-09-28

• EMOM x 20 Minutes:
  • 6x D-Ball Reverse Lunges
  • 8x D-Ball Ground-to-Over-Shoulder

2021-09-27

• 8x Rounds Of:
  • 12x KB Swings (70 lbs)
  • 15x Push-Ups
  • 25x Double-Unders

2021-09-26

• 1 Min On/1 Min Off x 24 Min:
  • DB Alternating Hang Power Snatch
  • DB Alternating Hang Power Clean + Push Press

2021-09-25

• 5x Rounds Of:
  • 12x DB Bench
  • 10x Goblet Squats
  • 12x KB Swings (70 lbs)

2021-09-24

• 6x Rounds of:
  • 12x Alternating KB Snatch
  • 20x Hammer Curls
  • 15x Bodyweight Squats

2021-09-23

• EMOM x24 Minutes:
  • 8x Alternating DB Snatch + Thruster
  • 25x Double-Unders
  • 12x Push-Ups

2021-09-22

• EMOM x24 Minutes:
  • 8x DB Deadlifts
  • 6x DB Hang Clean
  • 6x DB Power Clean + Push Press

2021-09-21

• EMOM x 21 Minutes
  • 2x D-Ball Ground to Shoulder + 50ft Carry
  • 10x Alternating DB Snatch
  • 15x Push-Ups

2021-09-20

• EMOM x20 Minutes:
  • 6x DB Hang Clean + Split Jerk (3x Right, 3x Left)

2021-09-19

• 5x Rounds Of:
  • Heavy Bag
  • 8x DB Alternating Sprawl + Snatch
  • 8x Ab Rotation

2021-09-18

• 1x Round For Time:
  • 30-24-22-18-14 (DB Hang Power Snatch)
  • 15-12-9-6-3 (Burpees)
  • 50-40-30-20-10 (Double-Unders)

2021-09-17

• 20x Rounds Of:
  • 3x DB Deadlifts
  • 3x DB Hang Clean
  • 3x DB Power Clean
  • 3x DB Thrusters
  • 3x DB Front Squats

2021-09-16

• 5x Rounds Of:
  • 6x D-Ball Lunge (90 lbs)
  • 10x Single Arm DB Bench (65 lbs)
  • 10x Hammer Curls

2021-09-15

• 6x Rounds Of:
  • 8x DB Alt Snatch + Press
  • 6x Double KB Clean + Alt Press
  • 20x Double-Unders

2021-09-14

• 5x Rounds:
  • 12x DB Hang Clean & Press
  • 10x DB Bent Over Rows
  • 10x Ab Rotation

2021-09-13

• 5x Rounds Of:
  • 20x Squats
  • 20x Push-Ups
• 6x Rounds Of:
  • 8x Devils Press (50 lbs)

2021-09-12

• 100 Reps Of:
  • Push-Ups
  • Squats
  • Sit-Ups

2021-09-11

• 10x Rounds Of:
  • 5x D-Ball Squats
  • 5x D-Ball Step-Up-And-Overs
  • 5x D-Ball Lunges

2021-09-10

• 100x Reps Of:
  • KB Snatches
  • DB Clean & Jerk

2021-09-09

• EMOM x24 Min
  • 8x Ground-to-Overhead
  • 12x Ball Slams
  • 8x Goblet Squats
  • 12x DB Bench

2021-09-08

• EMOM x24 Minutes
  • 6x D-ball tosses 90 lbs
  • 12x Ball Slams 25 lbs
  • 15x Push-Ups

2021-09-07

• Every 120 seconds x15 rounds:
  • 8x DB Deadlifts (65 lbs)
  • 8x Push-Press (65 lbs)
  • 40m D-Ball Carry

2021-09-06

• EMOM x16 Minutes:
  • (first 8 min) 10x Alternating DB Snatch
  • (last 8 min) 10x Alternating DB Clusters

50, 55, 65, 75 lbs

2021-09-05

• 6x Rounds Of:
  • 5x D-Ball Toss
  • 30x DB Curls
  • 8x Weighted Leg-lift/Floor Press
  • *abs

2021-09-04

• 50x Reps Of:
  • 2x KB Deadlift +
    • 2x KB Clean & Jerk +
      • 2x Front Squat +
        • 2x Overhead Lunge

2021-09-03

• 1 Round Of:
• 10x Alt DB Clean + Press
  • (55, 65, 75 lbs)
    
• 10x Alt DB Snatch
• (55, 65, 75 lbs)
  
• 20x Alt DB Snatch + Clean & Jerk
  • (65 lbs)
    
• 20x Alt DB Snatch + Thruster
  • (65 lbs)
    
• 3x10x DB Bench
  • (65 lbs)

2021-09-02

• EMOM x21 Minutes:

  • 8x Power Clean + 4x Push-Press

  • 5x DB Deadlift + 10x Push-Ups

  • 10x TGU (5x each side)

2021-09-01

• EMOM x21 Minutes:
  • 2x DB Squat Clean + 4x Front Squats
  • 8x Clusters
  • 3x DB Power Cleans + 5x Push-Ups

August

2021-08-31

• Barbell Work:
  • Back Squat
    • 2x5 reps of 225 lbs
      
    • 2x4 reps of 245 lbs
      
    • 2x3 reps of 275 lbs
      
  • Front Squat
    • 2x8 reps of 135 lbs
      
    • 2x5 reps of 185 lbs
      
    • 2x4 reps of 225 lbs
  • DB bench 3x12 reps
  • Barbell curls to failure (in squat rack)

2021-08-30

• 10-12-15-18-15-12-10 Reps Of:
  • DB Alternating Power Snatch
  • DB Suitcase Reverse Lunge

2021-08-29

• Barbell Horseplay
  • Power Snatch
  • Overhead squats
  • Power cleans

2021-08-28

• 6x Rounds Of:
  • 12x Kneeling Ball-Slams
  • 8x DB Sprawl-to-Snatch
  • 12x DB Floor Press/Flies (legs lifted)

2021-08-27

• 6x Rounds Of:
  • 6x D-Ball Clean
  • 12x DB Ground-to-Overhead

2021-08-26

• EMOM x20 Minutes
  • 10x DB Bench Press
  • 12x Goblet Squats
  • 10x Hammer Curls (each arm)

2021-08-25

• 5x Rounds Of:
  • 8x KB Snatch (70 lbs)
  • 25x Double-Unders
  • 12x Push-Ups

2021-08-24

• 8x Rounds Of:
  • 8x DB Deadlift
  • 12x DB Single Arm Alternating Snatches/Cleans
  • 8x DB Push-Press

2021-08-23

• EMOM x18 Minutes
  • 10x DB Deadlift
  • 8x Burpees

2021-08-22

• 10-12-15-12-10 Reps Of:
  • Single Arm DB Alternating Power Snatch
  • Single Arm DB Alternating Burpee

2021-08-21

• 6x Rounds Of:
  • 12x DB Reverse Lunge
  • 12x DB Push Press
  • 12x DB Bench Press
  • 12x Overhead Sit-ups

2021-08-20

• 8 Rounds Of:
  • 7x Pull-Ups
  • Back Squat (8x, 5x, 4x, 3x)
  • 10x DB Clean + Press (50 lbs - 70 lbs)

2021-08-19

• EMOM x20 Minutes:
  • 16x DB Alternating Snatches
  • 8x DB Overhead Lunge

2021-08-18

• EMOM x18 Minutes:
  • 1x DB Clean
    • 2x DB Power Clean
      • 3x Front Squat
        • 4x Push-Press

2021-08-17

• 5x Rounds Of:
  • 20x DB Alternating Snatch (50 lbs)
  • 20x DB Deadlifts (2x 50 lbs)

2021-08-16

• Every Minute On The Minute (EMOM) x 20 Minutes:
  • 4x DB Squat Clean + 2x Push Jerk
  • 25x Double-Unders

2021-08-15

• 50 reps of:
  • D-Ball Tosses (150 lbs)

2021-08-14

• 30x Min Of:
  • Heavy Bag
  • 10x Overhead Sit-ups
  • 8x Ab Rotation

2021-08-13

• 5x Rounds Of:
  • 12x Alternating KB Snatch
  • 10x KB Thrusters

after each exercise, complete 40m weighted carry, preferably offset

2021-08-12

• 8x Rounds Of:
  • 10x DB Alternating Snatches
  • 10x DB Thrusters (5x each)
  • 6x D-Ball Bear Hug Lunges
  • 20x Double-Unders

2021-08-11

• 4x Rounds Of:
  • 16x Alternating Front Rack DB Lunges
  • 12x Box Jump Overs
  • 8x DB Clean & Jerks

2021-08-10

• 1x Round Of:
  • 20x Squats
  • 10x Box Jumps
  • 20x DB Power Snatches
  • 16x Squats
  • 8x Box Jumps
  • 16 DB Power Snatches
  • 12x Squats
  • 6x Box Jumps
  • 12x DB Power Snatches
  • 8x Squats
  • 4x Box Jumps
  • 8x DB Power Snatches

2021-08-09

• 3 Rounds Of:
  • 10x DB Clean + Jerks
  • 20x GHD Sit-Ups
  • 25-Yard D-Ball Bear Hug Carry

2021-08-08

• 5x Rounds Of:
  • 15x KB Snatches
  • 10x Ball Slams
  • 10x Box Jumps

2021-08-07

• 6x Rounds Of:
  • 10x DB Power Cleans
  • 10x DB Ground-to-Overhead
  • 10x DB Front Squats

2021-08-06

• EMOM x 30 Min
  • 1st 10: 20x squats
  • 2nd 10: 10x Ground-to-Overhead
  • 3rd 10: 10x Single Arm DB Power Clean and Press

2021-08-05

• 5x Rounds Of:
  • 20x Ball Slams
  • 10x Box Jumps
  • 10x Burpees

2021-08-04

• 3x Rounds Of:
  • 10x DB Squat Cleans
  • 8x Over-the-DBs Burpees
  • 10x KB Snatches

2021-08-03

• 4x Rounds Of:
  • 10x DB Burpees
  • 20x KB Snatches
  • 30x Double-unders

2021-08-02

• 100x Reps Of:
  • DB Thrusters
  • D-Ball Lunge (90 lbs), front + back

2021-08-01

• 5 Rounds Of:
  • 10x DB Snatch
  • 5x Barbell Back Squat (135 lbs, 185 lbs, 205 lbs)
  • 8x DB Seated Press (40 lbs, 45 lbs, 50 lbs, 55 lbs)

July

2021-07-31

• 5x Rounds Of:
  • 5x Barbell Front Squat (135 lbs, 155 lbs, 185 lbs)
  • 12x DB Singel Arm Thruster
  • 1x Barbell Power Clean + Jerk (185 lbs)

2021-07-30

• 1x Round Of:
  • 15x DB Power Snatches
  • 20x DB Front Squats
  • 60x Double-unders
  • 12x DB Power Snatches
  • 15x DB Front Squats
  • 50x Double-unders
  • 9x DB Power Snatches
  • 10x DB Front Squats
  • 40x Double-unders
  • 6x DB Power Snatches
  • 5x DB Front Squats
  • 30x Double-unders

2021-07-29

• EMOM x20 Minutes:
  • 1st 10:
    • 12x DB Deadlifts
    • 12x DB Push-Press
  • 2nd 10:
    • 10x DB Suitcase Lunge
    • 12x KB Swing

2021-07-28

• 4x Rounds Of:
  • 30x Double-unders
  • 8x DB Deadlifts
  • 10x Push-ups

2021-07-27

• EMOM x 18 Minutes
  • 20x Double-Unders
  • 4x DB Power Clean + Jerk + Snatch (from floor)

2021-07-26

• 10x Rounds:
  • 10x DB Bench Press
  • 20x DB Curls
  • 10x Goblet Squats

2021-07-25

• EMOM x20 Minutes:
  • 1st 10 min: 6x DB Clusters (3x each side)
  • 2nd 10 min: 10-9-8…3-3-3 DB Snatches

50x reps of: single arm DB Clean + Press (with opposite rack)

2021-07-24

• 6x Rounds
  • 10x Single Arm DB Clean and Press
  • 10x Burpees
  • 12x Single Arm Overhead Lunges

2021-07-23

• 5x Rounds
  • 7x DB Thrusters
  • 15x Push-Ups
  • 10x KB Snatches

2021-07-21

• EMOM x32 Minutes:
  • 8x D-Ball Tosses
  • 8x Deadlifts
  • 8x Power Cleans
  • 8x Push-Presses

2021-07-20

• 10x Rounds:
  • 3x Devils Presses
  • 12x Alternating DB Suitcase Lunges
  • 20x Squats

2021-07-19

• EMOM x 14 Minutes
  • 10x Thrusters
  • 20x DB Alternating Snatches

2021-07-18

• 10x Rounds:
  • 6x D-Ball Clean (90 lbs)
  • 6x D-Ball Step-Ups (90 lbs)

2021-07-17

• 1x Round Of:
  • 100x Alternating DB Snatch
  • 75x Alternating DB Clean & Jerk
  • 50x Single Arm DB Thrusters

2021-07-16

• EMOM x21 Minutes:
  • 25x Double-Unders
  • 10x Double DB Snatches
  • 100m Farmer Carry

2021-07-15

• 5x Rounds:
  • 10x KB Swings
  • 15x Goblet Squats
  • 15x Push-Ups

2021-07-14

• 8 Rounds Of:
  • 10x Ball Slams
  • 50x Double-Unders
  • 6x D-Ball Tosses (3x 60 lbs, 3x 90 lbs)

2021-07-13

• 12x Rounds Of:
  • 5x Pull-Ups
  • 7x Devil’s Press
  • 9x Suitcase Lunges
  • 20x Double-Unders

2021-07-12

• 8x Rounds:
  • 16x DB Curl + Press (8x Each Side)
  • 12x DB Bench
  • 12x DB Tricep Extension
  • 12x Goblet Squat

2021-07-11

• EMOM x 21 Minutes
  • 10x Burpees
  • 12x DB Single Arm Snatches
  • 6x DB Thrusters

2021-07-10

• 3x Rounds Of:
  • 50x Squats
  • 6x D-Ball Tosses
  • 10x DB Power Clean + Jerk

2021-07-09

• 50x Reps Of:
  • 2x DB Ground-to-Overhead
  • 2x DB Front Squats
  • 2x DB Suitcase Lunges

2021-07-08

• 30-20-10 Reps Of:
  • DB Deadlifts
  • Push-Ups
  • DB Front Squats

2021-07-07

• 8x Rounds Of:
  • 14x KB Swing (70 lbs)
  • 16x DB Curls (40 lbs)
  • 18x DB Bench (45 lbs)

2021-07-06

• EMOM x20 Minutes:
  • 12x Squats
  • 15x DB Single Arm Snatches (50 lbs)

2021-07-05

• 8x Rounds
  • 10x Curls (each arm)
  • 10x Tricep Extensions (each arm)
  • 10x DB Rows (each arm)
  • 10x Goblet Squat
  • 10x DB Bench

2021-07-04

• EMOM x20 Minutes:
  • 10x Single Arm Clusters
  • 30x Double-Unders
  • 10x Burpees
  • 30x Double-Unders

2021-07-03

• 5x Rounds:
  • 8x DB Bench Press
  • 8x DB Clean
  • 8x DB Snatch + Reverse Lunge

2021-07-02

• EMOM x25 Minutes:
  • 12x Push-Ups
  • 20x Squats
  • 12x Snatches
  • 12x Suitcase Lunges
  • 8x Single Arm Clusters

2021-07-01

• 10x Rounds:
  • 8x DB Single Arm Clusters
  • 8x DB Deadlifts
  • 8x DB Push-Press

June

2021-06-30

• EMOM x20 Minutes:
  • 6x KB/DB Snatch + Thruster
  • 8x Overhead Sit-Ups

2021-06-29

• 5x Rounds:
  • 10x TB/DB Hammer Curls
  • 10x TB/DB Strict Press
  • 10x TB/DB Goblet Squat
  • 10x TB/DB Bench Press

then 100x DB Clean + Press 50 lbs

2021-06-28

• 100x Reps Of:
  • DB Thrusters (2x40 lbs)

2021-06-27

• EMOM x18 Minutes:
  • 12x KB Snatch (53 lbs)
  • 15x Push-Ups
  • 8x D-Ball Toss (90 lbs)

2021-06-26

• 5x Rounds:
  • 20x Squats
  • 20x Sit-Ups
  • 20x Double-Unders

2021-06-25

• 1x Round:
  • 15-14-13-12-11-10x DB Clusters
  • 20-22-24-26-28-30x Double-Unders

2021-06-24

• 7x Rounds:
  • 6x DB Deadlift + 12x DB Curls
  • 10x DB Curl + Press

2021-06-23

• EMOM x 21 Minutes:
  • 12x DB Snatches
  • 10x DB Suitcase Reverse Lunges
  • 8x DB Deadlift

*all with 50 lbs **abs

2021-06-22

• 100x Burpees
  • wear a weightvest

2021-06-21

• 8x Rounds Of:
  • 8x Devils Press
  • 12x DB Bench Press

2021-06-20

• 5x Rounds;
  • 12x Single Arm Bulgarian Split Squat + Single Arm Push-Press
  • 12x DB Deadlift + DB Rows
  • 12x Single Arm DB Hang Snatch + Single Arm Overhead Lunge

2021-06-19

• 10x Rounds:
  • 12x Push-Ups
  • 15x Squats
  • 20x Double-Unders
  • 10x D-Ball Tosses

2021-06-18

• EMOM x15 Rounds:
  • 2x Squat Cleans
  • 2x Push-Press
  • 2x Thrusters

2021-06-17

• 8 Rounds Of:
  • 10x Goblet Squats
  • 10x TB Bench Press
  • 8x DB Rows

2021-06-16

• EMOM x20 Minutes:
  • 2x DB Rows + 3x Devils Press + 4x Front Squat

2021-06-15

• 12x Rounds Of:
  • 6x DB Single Arm Deadlift
  • 6x DB Hang Clean
  • 6x DB Push-Press

2021-06-14

• 5 Rounds:
  • 20x Push-Ups
  • 20x Sit-Ups
  • 20x Squats
  • 20x Double-Unders

2021-06-13

• 3 Rounds:
  • 10x DB Deadlifts
  • 40m DB Farmer Carry
  • 5x Strict Pull Ups
  • 10x TB/KB Push-Press
  • 40m KB Front Rack Carry

2021-06-12

• 8x Rounds:
  • 12x Single Arm KB Snatches
  • 10x DB Plank Pull-throughs
  • 8x KB Clusters
  • 2x KB TGU

2021-06-11

• 10x Rounds
  • 10x Curl & Press
  • 10x KB Deadlifts
  • 10x DB Bench Press
  • 10x DB Weighted Step-Ups

2021-06-10

• 5x Rounds:
  • 5x Devils Press
  • 10x Single Arm DB Snatches
  • 10x Burpee Over DBs

2021-06-09

• E2MOM x 9x Rounds:
  • 6x DB Push-Press + 6x DB Front Squats
  • 12x DB Single Arm Snatches + 6x DB Single Arm Overhead Lunge
  • 6x DB Deadlifts + 6x DB Hammer Curls

2021-06-08

• 6x Rounds Of:
  • 10x KB snatches (L)
  • 10x KB snatches (R)
  • 12x Ball Slams (25 lbs)

warm up on bag (until it breaks)

2021-06-07

• 3x Rounds Of:
  • 30x Squats
  • 20x DB Hang Clean & Press
  • 10x DB Single Arm Devils’ Press

2021-06-06

• 7x Rounds Of:
  • 7x Deck Squats
  • 7x Push-Ups
  • 7x KB Swings
  • 7x Toe-Touches

2021-06-05

• EMOM x18 min:
  • 20x Double-Unders
  • 8x D-Ball

2021-06-04

• 10x Rounds Of:
  • 8x DB Hang Snatches
  • 8x Push-Ups
  • 8x DB Goblet Squats
  • 8x Sit-Ups

2021-06-03

• 8x Rounds Of:
  • 15x Thrusters
  • 30x Double-Unders

2021-06-02

• Every 90 Seconds x 15:
  • 5x DB Deadlift
  • 5x DB Clean + Press
  • 5x DB Push Press

2021-06-01

• 20-20-15-15-10-10-5-5 Reps Of:
  • KB Swings
  • SA Thruster
  • DB Bench

May

2021-05-31

• 15-12-9-6-9-12-15 Reps Of:
  • DB Burpees
  • KB Front-Rack Lunges
  • Overhead Sit-Ups
  • Goblet Squats

2021-05-30

• 10 Rounds of:
  • 10x DB Curl and Press
  • 10x DB Goblet Squats
  • 10x DB Bench Press

2021-05-29

• 7 Rounds of:
  • 7x Hang Power Cleans
  • 7x Thrusters
  • 7x Deadlifts

2021-05-28

• EMOM x20 Min:
  • 5 Push-Ups
  • 10 Toe-Touches
  • 15 Squats

2021-05-27

• 20-15-10-5 reps of:
  • Burpees
  • Squats
  • Push-ups
  • Sit-ups

rest 2 min

• 5-10-15-20 reps of:
  • Burpees
  • Squats
  • Push-ups
  • Sit-ups

2021-05-26

• 4 Rounds:
  • 12x DB Power Cleans
  • 30x Sit-Ups
  • 12x DB Thrusters

2021-05-25

• EMOM for 20 Min:
  • 10x Ball Slams (25 lbs)
  • 10x Burpees

2021-05-24

• 5 Rounds:
  • 5x Dual DB Hang Snatch
  • 10x Dual DB FR Squat
  • 5x Dual G-2-OH
  • 10x Dual DB Thruster
  • 5x Dual DB Hang Clean & Press
  • 10x DB Deadlift

2021-05-23

• 3 Rounds:
  • 15 KB Deadlifts
  • 12 KB Clean
  • 9 DB Front Squat
  • 6 DB Snatch

2021-05-22

• 6 Rounds Of:
  • 12x KB Swing
  • 12x DB Split Squat
  • 12x DB Bench Press

2021-05-21

• 6 Rounds Of:
  • 12x DB Deadlift (50 lbs)
  • 12x DB Push-Press (50 lbs)
  • 12x DB Goblet Squat (50 lbs)

2021-05-20

<basketball game>

• 6 Rounds:
  • 12 Alt DB Snatches
  • 12 Burpees
  • 12 DB Thrusters

2021-05-19

• 5 Rounds:

  • 15x Push-Ups

  • 20x Squats

  • 12x KB Swings (70 lbs)

  • Then 10 TGU (5x 53, 5x 70)

2021-05-18

• 10 Rounds:
  • 5x DB Snatch + Front Squat (50 lbs)
  • 5x Single Arm DB Bench Press (85 lbs)

2021-05-17

• 6 Rounds:
  • 12x Goblet Squats
  • 14x TB Seated Curls
  • 20x Double-Unders

2021-05-16

• 100 Reps Of:
  • DB Snatches (50 lbs)
• 50 Reps Of:
  • D-Ball Tosses (90 lbs)

2021-05-15

<rest>

• 5-10-15-20-15-10-5 Reps Of:
  • KB Goblet Squats
  • KB Push-Press
  • DB Row
  • KB Cleans

2021-05-14

• EMOM x 15 Minutes:
  • 6x Double DB Snatch + Double DB Clean (40 lbs)
  • 6x Burpee-Over-DBs

2021-05-13

• 6 Rounds Of:
  • 20x Squats
    
  • 12x TB Seated Curls
    
  • 12x DB Bench

2021-05-12

• 5x Rounds Of:
  • 10x DB Thrusters
  • 20x DB Offset Lunges (One Up/One Down)
  • 30x Double-Unders

2021-05-11

<rest day>

• 5 Rounds Of:
  • 10x KB Snatches
  • 12x Weighted Sit-Ups
  • 14x PushUps
  • 25x Double-Unders

2021-05-10

• EMOM x20 Minutes
  • 5x Single Arm DB Snatch + 5x Single Arm DB Overhead Lunge (R)
  • 5x Single Arm DB Snatch + 5x Single Arm DB Overhead Lunge (L)

Supplemental Ab Work

2021-05-09

• EMOM x10 Minutes
  • 20x KB Switch-Hand-Swings
  • 5x TB Snatch + Thruster

2021-05-08

• 5-10-15-20-15-10-5 Reps Of:
  • Double-Unders
  • DB Clean & Front Squat

2021-05-07

• 100 Reps Of:
  • Devil’s Thruster (40 lbs)

2021-05-06

• 8x Rounds Of:
  • 40x Meter Farmer Walk (2x 53 lbs)
  • 16x Seated Curl & Press
  • 25x Double-Unders

2021-05-05

• EMOM x22 Min:
  • 10x KB Swings
  • 6x DB Burpees

Supplemental Ab Work

2021-05-04

• 10x Rounds Of:
  • 10x Sit-Ups
  • 15x Push-Ups
  • 20x Squats
  • 25x Double-Unders

2021-05-03

Warm Up:

• perfect your jump shot!

Workout:

• EMOM x 21 Min
  • 25x Double-Unders
    
  • 10x DB Split Squat
    
  • 12x DB Bench Press

2021-05-02

• 50x Reps Of:
  • D-Ball Tosses (90 lbs)
  • Ground-To-Overhead (45 lbs)

2021-05-01

• EMOM x 24 Min
  • 10x Lateral Burpees Over DBs
  • 10x Weighted Step-Ups
  • 10x Single Arm DB Clean & Jerks

April

2021-04-30

• 5x Rounds Of:
  • 10x Banded Bicep Curls
  • 10x Banded Tricep Pull-Downs
  • 10x KB Goblet Squats
  • 10x Hand-Release Push-Ups
  • 10x Reverse Crunches

2021-04-29

• Warm Up:
  • Rope x 2 Songs
  • Shoulders (Bands)
  • Hips (Sling Shot)
• 10-9-8-7-6-5-4-3-2-1 Reps Of:
  • Push-Press (45 lbs)
  • KB Swings (70 lbs)
  • Ball Slams (25 lbs)

2021-04-28

• 5x Rounds Of (Warm Up):
  • 20x Push-Ups
  • 20x Squats
• 1 Round Of:
  • 50x KB Deadlift (5 Sets Of 10)
  • 40x KB Clean (5 Sets Of 8)
  • 30x KB Push-Press (6 Sets Of 5)
  • 20x KB Front Squat (4 Sets Of 5)
  • 10x KB Cluster (however you can)

Supplemental Ab Work

2021-04-27

• 3-6-9-12-15 Reps Of:
  • Squats
  • Push-Ups
  • Overhead Sit-Ups
• 3-6-9-12-15 Reps Of:
  • Burpees
  • Reverse Lunges
  • Step-Ups

2021-04-26

• EMOM x 28 Min
  • 10x Single Arm DB Thruster (R 45 lbs)
  • 15x KB Swings (70 lbs)
  • 10x Single Arm DB Thruster (L 45 lbs)
  • 15x KB Swings (70 lbs)

(Supplemental Ab Work)

2021-04-25

• 5x Rounds Of:
  • 25x Double-Unders
  • 20x Squats
  • 15x Push-Ups

Add 25 lbs Weight-Vest 4x Sets Of 10 Reps Supplemental Ab Work

2021-04-24

• EMOM x 20 Min
  • 4x Burpees
  • 6x Squats
  • 8x Sit-Ups

2021-04-23

• 3-6-9-12-15 Reps Of:
  • DB Thrusters
  • Alternating DB Snatch 20m Carry after each Round

2021-04-22

• 8x Rounds Of:
  • 25x Double-Unders
  • 12x Goblet Squats (50 lbs)
  • 12x DB Press (50 lbs)

2021-04-21

• EMOM x 32 Min:
  • 12x KB Swings (70 lbs)
  • 10x DB Suitcase Lunge (50 lbs)
  • 10x DB Deadlift (50 lbs)
  • 15x Push-Ups

2021-04-20

• 4 Rounds:
  • 20x KB Swings
  • 20x DB Snatches
  • 10x D-Ball Tosses

2021-04-19

• EMOM x24 Min
  • 12x Ball slams (25 lbs)
  • 10x Ground-to-Overhead (35 lbs)
  • 30 Sec Scorpion Bag

2021-04-18

• Squat Workout (Barbell)
  • 10x Reps 135 lbs (Front & Back Squat)
  • 8x Reps 185 lbs (Front & Back Squat)
  • 6x Reps 205 lbs (Front & Back Squat)
  • 4x Reps 225 lbs (Front & Back Squat)

2021-04-17

• EMOM x24 Min
  • 25x Double-Unders
  • 5x D-Ball Tosses (90 lbs)
  • 10x KB Snatches (70 lbs)

2021-04-16

• 3 Rounds:
  • 30x Squats
  • 20x DB Hang Power Clean + Jerk
  • 10x Single Arm Devil’s Press

2021-04-15

• 10 Rounds:
  • 8x Alternating DB Snatch
  • 10x Lateral Burpees (Over DBs)

2021-04-14

• Every 45 Seconds x 50 Cycles
  • DB Renegade Rows (2x)
  • DB Push-Up
  • DB Devil’s Press
  • DB Thruster

2021-04-13

• 15-12-9-12-15 Reps Of:
  • KB Swings
  • Burpess (Over KBs)

2021-04-12

• 50x Reps Of The following:
  • DB Burpee
  • DB Power Clean + Push-Press

2021-04-11

• 10 Rounds
  • 10x Push-Ups
  • 12x Squats
  • 15x Sit-Ups

2021-04-10

• 8x Rounds
  • 10x Push-Ups
  • 12x Squats
  • 15x Sit-Ups

2021-04-09

• 10 Rounds
  • 10x DB Single Arm Snatches
  • 10x DB/TB Floor Press
  • 6x Weighted Step-Ups

2021-04-08

• Squat Workout:
  • 8x Front Squat 135 lbs x2
  • 8x Back Squat 135 lbs x2
  • 6x Back Squat 185 lbs x2
  • 6x Back Squat 185 lbs x2
  • 5x Back Squat 225 lbs
  • 5x Back Squat 225 lbs

2021-04-07

• 8x Rounds:
  • 2x KB Combo (4x Total):
    • Single Arm Swing + Snatch + Cluster (53 lbs)
  • 8x D-Ball Tosses (90 lbs)

2021-04-06

• EMOM x24 Min
  • 8x DB Deadlift
  • 8x DB Hang Clean & Jerk
  • 25x Double-Unders

50 lbs DB shown

2021-04-05

• 8x Rounds Of:
  • 8x DB Front Squats
  • 8x DB Front Rack Lunges
  • 8x DB Thrusters

2021-04-04

• 10-9-8-7-6-5-4-3-2-1 Reps Of:
  • DB Deadlift
  • DB Hang Power Clean
  • DB Push Jerks

2021-04-03

• 50 Reps Of (55 lbs):
  • DB Snatch + Reverse Lunge
  • DB Snatch + Reverse Lunge + Press
  • DB Split Snatch (Catch in Reverse Lunge)
• 25 Reps Of:
  • heavy DB Snatch (85 lbs)

2021-04-02

• 4x Rounds:
  • 10x DB Hang Power Clean & Jerk
  • 10x Renegade Row
  • 25x Double-Unders
• Squats!!!
  • 12x KB Swings
  • 3x8 135 lbs Front Squat + Back Squat
  • 12x KB Swings
  • 4x7 185 lbs Front Squat + Back Squat
  • 12x KB Swings
  • 5x5 225 lbs Front Squat + Back Squat
  • 12x KB Swings

2021-04-01

• 1-2-3-4-5-6-7-8-9-10 Reps Of:
  • Single Arm DB Deadlift
  • Single Arm DB Snatch (From Floor)
  • Single Arm DB Thruster
  • Single Arm DB Push-Press

Cardio

March

2021-03-31

• 20x Rounds Of:
  • 5x DB Snatch
  • 4x DB Overhead Lunge
  • 3x SA DB Push-Press
  • 2x SA DB Front Squat
  • 1x SA DB Thruster

50 lbs DB shown

2021-03-30

• EMOM x 18 Min
  • 12x Push-Ups
  • 12x Squats

2021-03-29

• EMOM x 16 Min
  • 11x Push-Ups
  • 11x Squats

2021-03-28

• EMOM x 14 Min
  • 11x Push-Ups
  • 11x Squats

2021-03-27

• EMOM x 12 Min
  • 10x Push-Ups
  • 10x Squats

2021-03-26

• EMOM x 10 Min
  • 10x Push-Ups
  • 10x Squats

2021-03-25

• 6x Rounds
  • 15x Squat
  • 12x Push-Ups
  • 9x Sit Ups
  • 6x Lunges
  • 3x Pull Ups

2021-03-24

• 1x Round:
  • 100x Squats
  • 80x Sit-Ups
  • 60x Lunges
  • 40x Push-Ups
  • 20x Burpees

2021-03-23

• 50 Reps Of:
  • 30x D-Ball Clean & Toss (90 lbs)
  • 20x D-Ball Clean & Toss (150 lbs)

toss it Over a 30 inch box

2021-03-22

• Gym Workout
  • 50 KB Swings
    
  • 50 Sling Shot Squats
    
  • Front Squats (135 x 5, 185 x 5, 195 x 5, 225 x 4 x 2)
    
  • Power Clean + Hang Full Clean (185 x 5, 195 x 5)

2021-03-21

• Every 90 Seconds x 10 Cycles:

  • 3x Single Arm Snatch (Each Side)
  • 6x Push-Ups
  • 9x Squats

2021-03-20

• 10x Rounds Of:
  • 5x DB Hang Full Squat Clean
  • 5x DB Thrusters
  • 5x DB Push-Press

2021-03-19

• 8x Rounds Of
  • 4x 150 lbs D-Ball Tosses
  • 10x Weighted Step-Ups

2021-03-18

• 6x Rounds
  • 8x DB Hang Full Squat Clean
  • 12x KB Snatches
• 10x Rounds:
  • 4 Reps Of: { DB Snatch + Thruster + Hammer Curl + Press } = 1 Rep

2021-03-17

• EMOM x 22 Min
• 4 Reps Of: {
  • Single Arm DB Renegade Row (Row + Push-Up)
  • Single Arm Cluster } = 1 Rep

2021-03-16

• EMOM x 16 Min:
  • 20x KB Swings
  • 15x Push-Ups

2021-03-15

• Every 90 Seconds x 10 Cycles: { - Renegade Row
  • Devils Press
  • Push-Press} = x 3 Reps

For as many Rounds as possible*: - 6x D-Ball Tosses 150 lbs

*complete all 6 under 30 Seconds.

2021-03-14

• Boxing Workout
  • 20 Min Focus Mitts
  • 20 Min Heavy Bag

2021-03-13

• 5x Rounds Of
  • 10x TB Snatches
  • 10x KB Snatches
  • 10x DB Snatches

2021-03-12

• 50 Reps Of:
  • 1x Devil’s Press
  • 2x Alternating DB Snatches
  • 4x DB Overhead Lunges

2021-03-11

• 5x Rounds Of:
  • 6x D-Ball Tosses
  • 10x Weighted Step-Ups
  • 25x Double-Unders
  • 20x DB Floor Press
  • 10x DB Deadlifts

2021-03-10

• 50 Reps Of:
• 3x DB Alternating Snatches
• 2x DB Alternating Thrusters
• 1x DB Snatch

2021-03-09

• EMOM x 24 Min
  • 15x Bodyweight Squat
  • 12x KB Swings
  • 15x PushUps
  • 12x Goblet Reverse Lunge

2021-03-08

• 50 Reps Of: {- 2x DB Single Arm Cleans
  • 2x DB Single Arm Push-Press
  • 2x DB Thrusters} = 1 Rep

2021-03-07

• 5x Rounds:
  • 8x Hang Power Clean & Jerk
  • 8x Front Rack Lunge
  • 8x Ground-to-Overhead
  • 40m Farmer Carry

2021-03-06

• 1 Hour Bag Work
  • Scorpion Bag (3 Min Round x10)
  • Heavy Bag (3 Min Round x10)

2021-03-05

• 6 Rounds:
  • 6x D-Ball Tosses (90 lbs)
  • 10x DB Curl & Press (45 lbs)
  • 10x DB Snatches (55 lbs)
  • 12x Weighted sit-Ups (25 lbs)

2021-03-04

• AM Workout:
  had access to gym, took advantage
  • 3 Sets/5 Reps Barbell Back Squat 135 lbs
    
  • 3 Sets/5 Reps Barbell Front Squat 135 lbs
    
  • 12 KB Swing 53 lbs
    
  • 2 Sets/5 Reps Barbell Back Squat 185 lbs
    
  • 2 Sets/5 Reps Barbell Front Squat 185 lbs
    
  • 12 KB Swing 53 lbs
    
  • 1 Set/5 Reps Barbell Back Squat 225 lbs
    
  • 1 Set/5 Reps Barbell Front Squat 225 lbs
    
  • 12 KB Swing 53 lbs
    
  • 3 Sets/5 Reps Of Barbell Power Snatch 135 lbs
    
  • 40 meter sled drag ~250 lbs (4 Reps)
• PM Workout: 24 Min EMOM
  • 15x Squats
    
  • 6x D-Ball Tosses
    
  • 15x Push-Ups
    
  • 12x DB Push-Press

2021-03-03

• 8x Rounds
  • 8x DB Snatch + Thruster
  • 12x KB Swings

2021-03-02

• For Time
  • 10x DB Squat + Tricep Extensions
  • 8x DB Double Front Rack Squat + Reverse Lunge
  • 10x DB Arnold Press (Curl + Press) From Knees
  • 8x DB Alternating Chinese Row

2021-03-01

• 20 Min EMOM
  • 12x DB Hang Clean & Press
  • 10x DB Suitcase Walking Lunges
  • 12x Push-Ups
  • 10x Squats

February

2021-02-28

• 10-9-8-7-6-5-4-3-2-1 Reps Of:
  • DB Snatch
  • Sit-Ups
  • DB Single Arm Thruster
  • Lunges

2021-02-27

• 50 Reps Of:
  • 4x Devil’s Clean
  • 3x Front Squats
  • 2x DB Hang-to-Overhead

2021-02-26

• For Time (24 Min Time-Cap)

10-15-20-15-10 Reps Of: - DB Burpee - Single Arm DB Hang Clean & Jerk

30-30-30-30-30 Reps Of: - Double-Unders

2021-02-25

• 10x Rounds
  • 10x Push-Ups
  • 8x Goblet Reverse Lunges
  • 10x KB Swings
  • 6x D-Ball Tosses

2021-02-24

• 10x Min EMOM
  • 10x Squats
  • 8x Box Jumps
• 15x Min EMOM
  • 10x Single Arm Overhead Reverse Lunge
  • 10x Alternating Single Arm DB Hang Clean & Press
  • 20x Double-Unders

2021-02-23

• EMOM x24 Min
  • 10x DB Goblet Squats
  • 8x Single Arm Devil’s Press
  • 10x Step-Ups
  • 8x Sit-Ups

2021-02-22

• EMOM x 21 Min
  • 3 Single Arm DB Snatches (Each Arm)
  • 6 Push-Ups
  • 9 Squats

2021-02-21

• 7x Rounds
  • 10x DB Single Arm Clean & Jerk
  • 25x Double-Unders
  • 8x Weighted Sit-Ups

2021-02-20

• Every 3 Min x 7 Rounds
  • 8x DB Ground To Overhead
  • 8x KB Snatches
  • 30x Double-Unders

2021-02-19

• Every 3 Min x 7 Rounds
  • 10x DB Thrusters
  • 8x KB Swings
  • 25x Double-Unders

2021-02-18

• Every 3 Min x 7 Rounds
  • 10x DB Thrusters
  • 8x KB Swings

2021-02-17

• 8x Rounds
  • 8x DB Deadlift + DB Curl & Press (45 lbs)
  • 8x DB Goblet Squats (85 lbs)

2021-02-16

• 8x Rounds
  • 6x Alternating DB Hang Cleans
  • 12x DB Push-Press
  • 15x Sit-Ups

2021-02-15

• 8x Rounds:
  • 10x D-Ball Tosses (90 lbs)
  • 10x DB Snatches (55 lbs)
  • 5x Overhead Lunge (55 lbs)

2021-02-14

• 25-20-15-10-5
  • Squats
  • DB Hang Power Clean & Press
  • DB Deadlift

2021-02-13

• 20-15-10-5
  • Alternating DB Snatches
• 5-10-15-20
  • Push-Ups

2021-02-12

• 3 Rounds
  • 10x DB Snatch (L)
  • 10x DB OH Lunges (L)
  • 10x DB Snatch (R)
  • 10x DB OH Lunges (R)
  • 10x DB Power Cleans (L)
  • 10x DB Front Squats (L)
  • 10x DB Power Cleans (R)
  • 10x DB Front Squats (R)

2021-02-11

• 7 Rounds:
  • 15x KB Swing
  • 12x DB Floor Press
  • 20x Squats

2021-02-10

• 6x Rounds:
  • 8x Thrusters
  • 10x Ball Slams
  • 16x Hammer Curls
  • 12x Ab Rotation

2021-02-09

• 7x Rounds
  • 3x DB Deadlift
  • 1x DB Clean
  • 2x DB Split Jerks
  • 2x DB Cleans
  • 2x DB Front Squats
  • 2x DB Jerks

2021-02-08

• 10x Rounds
  • 10x DB Snatches (55 lbs)
  • 6x D-Ball Tosses (90 lbs)

2021-02-07

• 12-10-8-6-4-2
  • KB Swing > Clean > Squat (One Arm)
• 2-4-6-8-10-12
  • DB Snatch > Sprawl (One Arm)

2021-02-06

• 10-9-8-7-6-5-4-3-2-1
  • KB Snatch > Switch Hand Swing > Snatch
  • KB Clean > Single Arm Front Squat
• 8x Reps (4 Each leg)

2021-02-05

• 5x Rounds
  • 15x Z Press
  • 15x DB Goblet Squats
  • 15x Box Jumps
  • 15x OH Walking Lunge

2021-02-04

• 5x Rounds
  • 9x Double KB Front Squat
  • 7x KB Swings
  • 5x KB Push-Press

2021-02-03

• 5 Rounds (20 Min Time-cap)
  • 10x DB Clusters
  • 10x Push-Ups
  • 10x Sit-Ups (25 lbs)
  • 6x D-Ball Tosses (90 lbs)

2021-02-02

• EMOM x 21 Min
  • 15x Push-Ups
  • 25x Double-Unders
  • 12x Single Arm DB Snatch (55 lbs)

2021-02-01

• 5x Rounds
  • 15x KB Swings
  • 15x Goblet Squats
  • 10x KB Snatches
  • 10x KB Push-Press

January

2021-01-31

• 50 Reps Of Each
  • Goblet Squat (55 lbs)
  • Cross-Carry Lunge (50 lbs)
  • DB Snatch (Double) (50 lbs)

2021-01-30

• 5x Rounds
  • 10x DB Snatch (R)
  • 10x DB Front Squat (in right Hand)
  • 10x DB Snatch (L)
  • 10x DB Front Squat (in left Hand)

2021-01-29

• 6-12-18-12-6 Reps
  • KB Alternating Switch Hand Swings
  • DB Thrusters

2021-01-28

• 50x Reps Of:
  • 150 lbs D-Ball Tosses
  • DB Hang Power Clean & Press (45 lbs)

2021-01-27

• Every 90 Seconds for 12 Cycles
  • 10x Ball Slams (25 lbs)
  • 5x D-Ball Tosses (150 lbs)

2021-01-26

• EMOM x 24 Min
  • 8x D-Ball Tosses (4x 60 lbs, 4x 90 lbs)
  • 2x TGU (55 lbs)
  • 20x Squats

2021-01-25

• Every 30 Seconds for 3 Min
  • 8x Heavy Goblet Squats
• Every 45 Seconds for 6 Cycles
  • 10 Single Arm Thrusters (5 Each Side)
• EMOM x 5 Min
  • 12 Single Arm Overhead Walking Lunges

2021-01-24

• EMOM x10 Min
  • 10x D-Ball Tosses
  • 10x KB Swing

2021-01-23

• Every 2 Min x 10 Cycles
  • 10x Clusters
  • 8x Box Jumps

2021-01-22

• 50 Reps Of Each:
  • DB Alternating Double Thruster
  • DB Single Arm Split Snatch
  • DB Floor Press

2021-01-21

• 8x Rounds
  • 10x Overhead Sit-Up (25 lbs)
  • 12x DB Snatches (55 lbs)
  • 6x D-Ball Tosses (90 lbs)

2021-01-20

• 21 Min EMOM
  • 5x DB Clusters (45 lbs)
  • 12x Ball Slams (25 lbs)
  • 12x KB Swings (53 lbs)

2021-01-19

• EMOM x24 Min
  • 10x DB Hang Clean & Press (55 lbs)
  • 15x Squats
  • 10x DB Snatch (55 lbs)
  • 15x Push-Ups

2021-01-18

• 10x Rounds
  • 10x DB Clusters
  • 30x Double-Unders

2021-01-17

• 8x Rounds:
  • 10x D-Ball Up & Over (90 lbs)
  • 12x DB Hang Snatch (55 lbs)
  • 10x Ball Slams (25 lbs)
  • 10x DB Curl & Press (45 lbs)

2021-01-16

• D-Ball EMOM x 27 Min:
  • 8x D-Ball Lunges
  • 8x D-Ball Squats
  • Complex: 2x Reverse Lunge, 3x Squats

2021-01-15

• 4 Rounds:
  • 10x Double-DB Snatch
  • 25x Double-Unders

2021-01-14

• 10 Rounds:
  • 10x KB Snatches (53 lbs)
  • 6x DB Goblet Squats (85 lbs)

2021-01-13

• 21 Min EMOM
  • 20x Banded Squats
  • 12x DB Snatch (55 lbs)
  • 15x Push-Ups

2021-01-12

• EMOM x 20Min
  • 20x Single Arm DB Snatch
  • 30x Double-Unders
  • 10x DB Burpees
  • 30x Double-Unders

2021-01-11

• 20 Min EMOM
  • Odd Min (Scorpion Bag)
  • Even Min (Heavy Bag)

(25 lbs weight vest)

2021-01-10

• 4x Rounds
  • 15x Goblet Squats
  • 20x Single Arm DB Thruster (R)
  • 25x Double-Unders
  • 15x Goblet Squats
  • 20x Single Arm DB Thruster (L)
  • 25x Double-Unders

2021-01-09

• 100x Reps Of
  • 90 lbs D-Ball Tosses
  • Push-Ups

2021-01-08

• 8x Rounds:
  • 10x Overhead Sit-Ups (25 lbs)
  • 8x DB Thruster (45 lbs)
  • 6x D-Ball Tosses (90 lbs)

2021-01-07

• EMOM x 20 Min 2 Reps Of:
  • Single Arm DB Snatch
  • Single Arm DB Cluster
  • Single Arm DB Devil’s Press

All From Floor

2021-01-06

• 100x Reps Of:
  • Turkish Get-Ups (53 lbs)

2021-01-05

• EMOM x 24 Min
  • 6x D-Ball Tosses 150 lbs
  • 12x Ball Slams 25 lbs
  • 6x D-Ball Tosses 90 lbs

2021-01-04

• 24 Min EMOM
  • Push-Ups x 15
  • Swings x 15
  • Jabs x 30 Seconds
  • DB Ground To Overhead x 6 (85 lbs)

2021-01-03

• 5 Rounds:
  • 10x Deadlifts
  • 15x Cleans
  • 25x Snatches

2021-01-02

• Every 90 Seconds x 15 Sets
  • 6x D-Ball Tosses (150 lbs or 90 lbs)
  • 20x Banded Squats
  • 20x Weighted Step-Ups
  • 20x Double-Unders

2021-01-01

• Snatch-tastic! (100x Reps Of The Following)
  • DB Snatch (55 lbs)
  • KB Snatch (53 lbs)
  • TB Snatch (53 lbs)