BE YOUR OWN HERO

WORKOUT OF THE DAY

21.10.2021

Conditioning

Every minute, for 40 minutes (8 Rounds)
Minute 1 – 16/12 Calorie Row
Minute 2 – 1 Round of Dumbbell ‘DT’
Minute 3 – 16/12 Calorie Bike Erg
Minute 4 – 1 Round of ‘Cindy’
Minute 5 – Rest

‘DT’ = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead @ 50/35lbs
‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Option 1 – 16/12 Calories
Option 2 – 14/10 Calories
Option 3 – 12/8 Calories

WORKOUT OF THE DAY

20.10.2021

Strength

Every 75 seconds, for 7:30 minutes (6 sets)
1 Hang Power Snatch + 1 Power Snatch

*All sets between 80-90%
*Drop and reset between lifts

Conditioning

Every minute, for 20 minutes (10 Rounds)
Minute 1 – 15/10 Calorie Ski Erg
Minute 2 – 10 Burpees To Plate

WORKOUT OF THE DAY

19.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps
@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

As Many Rounds and Reps as possible in 18 minutes
10 Calorie Row
10 Wall Ball Shots @ 20/14lbs
10 Single Dumbbell Box Step Over’s @ 50/35lbs 24/20″
90 Double Under’s

*Start with 10 reps, and increase by 10 each round on every movement but the double under’s

WORKOUT OF THE DAY

18.10.2021

Strength

Strict Press
Set 1 – 6 reps @ 21X1 Tempo
Set 2 – 5 reps
Set 3 – 4 reps
*5 Strict Weighted Pull-Ups after each set

Rest 60-90 seconds after each set

Dumbbell Bench Press
Set 1 – 12 reps @ 21X1 Tempo
Set 2 – 10 reps
Set 3 – 8 reps
*10 Supinated Bent Over Barbell Rows after each set

Rest 60-90 seconds after each set

Conditioning

For time:
10-9-8…1 Reps
Toes To Bar
Devils Press @ 2×50/35lbs

Time cap: 12 minutes

WORKOUT OF THE DAY

17.10.2021

Strength

Power Clean
4 sets of 1.1.1 reps @ 75-80%

3 sets of 1.1 reps @ 80-90%

2 sets of 1 rep @ 90%+

Rest 15 seconds between reps; rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 12 minutes
21-15-9 Reps
Deadlifts @ 135/95lbs
Pull-Ups

Right into…

15-12-9 Reps
Front Squats
Chest To Bar Pull-Ups

Right into…

12-9-6 Reps
Shoulder To Overhead
Bar Muscle Ups

WORKOUT OF THE DAY

14.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 82-84%
Sets 4&5 – 12 Reps @ 60-65%
*60 second weighted plank after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
3 Rounds of:
Run 200m
10 Pull-Ups
25 Feet Handstand Walk/Bear Crawl

Directly into…

2 Rounds of:
Run 400m
10 Toes To Bar
50 Feet Handstand Walk

Directly into…

1 Round of:
Run 800m
10 Bar Muscle-Ups
75 Feet Handstand Walk

Time cap: 20 minutes

WORKOUT OF THE DAY

13.10.2021

Strength

Power Snatch
Every minute, for 4 minutes (4 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 6 minutes (6 sets)
1 rep @ 90%+

Conditioning

40 seconds on/ 20 seconds off x 24
Alternating between:
Row
Ski Erg
Bike Erg

WORKOUT OF THE DAY

12.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60-65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

5 Rounds, for time:
15 Wall Ball Shots @ 20/14lbs
10 Dumbbell Hang Clean and Press @ 50/35lbs
15 Wall Ball Shots
10 Handstand Push-Ups

Time cap: 15 minutes

WORKOUT OF THE DAY

11.10.2021

Strength

4 Sets, For Quality:
5 Pausing Bench Press
Directly into…
Max Push-Ups for 30 seconds
*Increase weight after each set

Rest 2 minutes between sets

4 Sets, For Quality:
6-8 Single Arm Dumbbell Row/Each Side
Max Feet Elevated Inverted Bar Rows for 30 seconds
(Pronated Grip)

Rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 9 minutes
1 Rope Climb
5 American Kettlebell Swings @ 53/35lbs
10 Double Under’s
2 Rope Climbs
10 American Kettlebell Swings
20 Double Under’s
3 Rope Climbs
15 American Kettlebell Swings
30 Double Under’s
*Continue this format for 9 minutes

WORKOUT OF THE DAY

10.10.2021

Strength

Every 75 seconds, for 10 minutes (8 sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Conditioning

1 minute on/ 1 minute off x 10 sets
12 Deadlifts @ 155/105lbs
12 Bar Facing Burpees
12 Toes To Bar

*Continue each interval were you left off

WORKOUT OF THE DAY

07.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 80-82%
Sets 4&5 – 12 Reps @ 60-65%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
50 Calorie Bike Erg
40 Dumbbell Box Step Over’s @ 2×50/35lbs 24/20″
30 Single Arm Dumbbell Hang Clean and Jerk @ 50/35lbs
20 Pull-Ups
10 Devils Press @ 2x50lbs
20 Pull-Ups
30 Single Arm Dumbbell Hang Clean and Jerk
40 Dumbbell Box Step Over’s
50 Calorie Bike Erg

Time cap: 25 minutes

WORKOUT OF THE DAY

06.10.2021

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Power Snatch with 2 second pause at knee + 1 Hang Power Snatch with 2 second pause at knee + 1 Overhead Squat

*Increase weight after each set

Conditioning

4 x Intervals of 3 minutes work, 1:30 minutes rest
200m Run
20/15 Calorie Ski Erg
Max Burpees To 6″ Target

Score = Total Burpees

WORKOUT OF THE DAY

05.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set

Conditioning

For time:
2 Round of:
18 Toes To Bar
15 Overhead Squats @ 75/55lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
15 Chest To bar Pull-Ups
12 Front Squats @ 115/85lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
12 Handstand Push-Ups
9 Back Squats @ 155/105lbs

Time cap: 18 minutes

WORKOUT OF THE DAY

04.10.2021

Strength

Strict Press
5-4-3-2-1 Reps
Directly into…
Max L-Sit Dumbbell Shoulder Press @ 35/25lbs
*Increase barbell weight each round

Rest 2 minutes between sets

Every minute, for 9 minutes (3 sets)
Minute 1 – Max Banded Strict Pull-Ups in 30 seconds
Minute 2 – Max Supinated Pendlay Rows in 30 seconds
Minute 3 – Rest

Conditioning

As Many Rounds and Reps as possible in 10 minutes
32 Double Under’s
8 Dual Dumbbell Push Press @ 2×50/25lbs
32 Double Under’s
8 Dual Dumbbell Box Step Over’s @ 24/20″

*Add 1 rep each round to both the push press and step overs

WORKOUT OF THE DAY

03.10.2021

Strength

Power Clean
Every minute, for 6 minutes (6 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 4 minutes (4 sets)
1 rep @ 90%+

*Percentages are based of your 1 rep max power clean

Conditioning

For time:
50-40-30-20-10 Reps
Wall Ball Shots @ 20/14lbs
10-8-6-4-2 Reps
Deadlifts @ 315/205lbs

Time cap: 14 minutes

WORKOUT OF THE DAY

08.08.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 75-80%
Sets 4&5 – 15 Reps @ 55-60%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
In a 4 minute window:
18/14 Calorie Bike Erg
12 Handstand Push-Ups
Then, 3 Rounds of:
3 Power Cleans @ 135/95lbs
3 Front Squats
3 Shoulder To Overhead
Max Burpees over the bar in the remaining time
Rest 1 minute between rounds
X 4 Sets

Score = Total Burpees