4MIN CLOCK x 9 intervals
Author: Clint Yates
Workout of the Day
MONDAY, 01.04.2021
SWOD
FRONT SQUATS AND DB ROWS
WOD
9 min AMRAP
16/12 CALORIE ASSAULT BIKE
8 Shoulder to Overhead (135/85)
Workout of the Day
12.29.2020
STRENGTH/SKILL
CORE and STAMINA (12mins)
WOD
FOR MAX REPS
10 Rounds at each station (:30 on, :30 off)
Assault Bike
Shuttle Runs
Workout of the Day
12.21.2020 (Day 22, weight loss, body composition challenge)
TEST
Row 1000m
SKI 1000m
BIKE (75/50)
Workout of the Day
12.16.2020 (17th day of 61, weight loss challenge)
STRENGTH/SKILL
Push Jerk
OTM x 5 minutes
3 Push Jerks
WOD – BREATHE
4 rounds – Each for max distance
Every 5 minutes
2 minute Row for Max Distance
Immediately Complete 20 swings for Quality
Workout of the Day
12.10.2020 (Day 11 of 61, Weight loss challenge)
SKILL
Handstand Walks
WOD
3min on, 3min off, x4rds
36 DUBs
12 OHS
8 Box Jumps
Workout of the Day
12.04.2020 (Day 5 of 61, Weight Loss Challenge)
STRENGTH
SINGLE ARM ARNOLD PRESS
STEP BACK LUNGES
WOD
10Mins For Quality
8KB
6 Goblet Squats
4 Gorilla Row
60’ Goblet Carry
Workout of the Day
12.2.2020 (Day 3 of 61, Weight Loss Challenge)
SKILL
HAND STAND AND HANDSTAND WALKING
WOD
4rds for MAX reps, On 5min clock
In 3mins30s
200 Jump Rope Singles
In Time Remaining:
3 Slam Ball Box Step Overs
3 Slam Balls (6,6…9,9)
Workout of the Day
11.19.2020
STRENGTH/SKILL
RING ROWS
WOD
12MIN PARTNER AMRAP
8 SUMO DL
8 LOADED STEPS
60’ FARMERS CARRY
Workout of the Day
11.18.2020
STRENGTH
BACK SQUAT WAVES
WOD
8 rds for time
Every :90s, row 100m