Daily Workout

Workout of the Day

Sunday 12.15.19

Rest Day

Saturday 12.14.19

5 rounds of:

Every minute on the minute:

Minute 1: Max Cal Row/Bike
Minute 2: :45 DBall Hold (AHAP)
Minute 3: 14 KB Hang Power Snatches (53/35…7 each)

-Score is total cals for all 5 rounds
-There is no rest between rounds

1) Devote 12 minutes to ONE specific GOAT

“If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.”~Mr. Rogers



5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Pull Ups

-Rest as needed between movements and rounds to allow for max reps.

Compare to HERE

May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.~Galatians 6:14

Thursday 12.12.19

For time:

“12 Days of Christmas”

1-100 M run
2-Box Jumps (36/28)
3-Thrusters (95/65)
4-SDHP (95/65)
5-Push Presses (95/65)
6-KB Swings
8-Med Ball Cleans
9-Knees to Elbows
10-Push ups(w/clap)
11-Pull ups
12-Hang Clean and Jerks (95/65)

Complete reps like the song:
5-4-3-2-1 and so forth.

Compare to 12.20.18 on Wodify or 12.19.17 or 12.15.16 or 12.16.15 or 12.8.14 or 12.10.13 or 12.10.12 or 12.20.11 or 7.25.11 or 12.20.10

“If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be any more surprised than I am right now.”~Clark Griswold

Wednesday 12.11.19

Teams of 2 complete as many rounds and reps as possible in 30 minutes of:

100 M Run, 1 Burpee Box Jump (24/20)
100 M Run, 2 Burpee Box Jumps
100 M Run, 3 Burpee Box Jumps

*Partner 1 completes 100 M Run + 1 Burpee Box Jump, then partner 2 completes 100 M Run + 1 Burpee Box Jump, and so on…
*Scoring- record total amount of Burpee Box Jumps. If the team completes the 5’s (both partners), then that would be a score of 10. 

“What if today we were just grateful for everything?”~Charles M. Schulz

Tuesday 12.10.19

21-15-9 reps for time of:

Power Cleans (165/115)
Strict Ring Dips

1) Tempo Front Squat 4×3 (across)

3 Seconds Down
3 Seconds Pause in Bottom
0 Fast Up

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”~Winston Churchill

Monday 12.9.19

As many rounds and reps as possible in 9 minutes of:

35 Double Unders
25 Air Squats
15 KB Swings (53/35)

1) Deadlift 5-5-5 (climbing)

“Beware the barrenness of a busy life.”~Socrates



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