Daily Workout

Workout of the Day

Thursday 6.13.19

Teams of 3 complete the following for time:

Row 7500 M

*Swap every 500 M, each team member will row 2500 M 

1) Devote 15 minutes to mobility work or ROMWOD

“Be still. God isn’t going to try and shout over all of the noise in our lives.”~Bob Goff

Wednesday 6.12.19

As many rounds and reps as possible in 12 minutes of:

Hang Power Cleans (185/125)
Burpee Box Jump On and Overs (24/20)

2/2, 4/4, 6/6, 8/8 ….and so on

1) Deadlift 10-10-10 (climbing)

2) Complete 50 Banded Good mornings
 (break into as many sets as needed)

There will be no Barbell class on Saturday, June 15th.  We will resume the Barbell class on June 22nd. 

“The most common lies a man tells are to himself.”~Frederich Nietzsche

Tuesday 6.11.19

Teams of 2 complete:

With a 25 minute continuously running clock complete as many rounds and reps as possible of:

Run 1 Mile (MHS loop)
50 Wall Balls (20/14)
40 Toes to Bar
30 Power Snatches (135/95)
20 Dynamic Push-Ups
10 Muscle Ups

At the completion of round one, begin round 2 with the 50 Wall Balls.

Only one partner working at a time during movements to accomplish total reps as a team.  Both partners will perform the run together and may not move forward to the Wall Balls until both partners have completed the run.

If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.~James 1:5

Monday 6.10.19

For time:

21 Front Squats (135/95)
7 Rope Climbs
15 Front Squats
5 Rope Climbs
9 Front Squats
3 Rope Climbs

1) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups

While partner 1 is doing 50 ab mat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

“Lack of confidence is a HEAVY anchor.”~Dave Spitz

Sunday 6.9.19

Rest Day

Saturday 6.8.19

“Blind Date”

You don’t know what you get until you show up!!

1) Devote 12 minutes to skill

“Success is a pile of failure. You’re just standing on top of it and not underneath it.”~Dave Ramsey

Friday 6.7.19

Teams of 2:

Complete 10 rounds for time of:

10 Power Snatches (95/65)
5 Bar Facing Burpees
10 Bar Dips

Rx’d + (Weighted Bar Dips 12/6 lb. Med Ball)

Partner 1 completes a full round while Partner 2 rests, then Partner 2 completes a full round while Partner 1 rests…. continue this pattern alternating until all 10 rounds are complete (each partner should complete 5 rounds).

1) Sumo Deadlift 10-10-10 (climbing)

“Someday you’ll be really, really grateful that God gave you what you needed instead of what you thought you wanted.”~Unknown



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