01.20.21 Workout of the Day

January 19, 2021

WARM-UP

30 Seconds Each

Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats

Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach

Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats

MOBILITY 

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

WORKOUT OF THE DAY

“Cho To-Go”

AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/135)

MACHO MAN

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

AFTER PARTY

Body Armor

3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups

HOME GYM

3 Rounds x AMRAP 5:
50 Meter Dumbbell Farmers Carry
1 Round of “Dumbbell Macho” Man

Rest 5 Minutes Between Rounds

BEEFED UP OPTION

AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (185/135)