Daily Workout

Workout of the Day

Tuesday 8.13.19

Complete the following with a 9 minute continuously running clock:

500 M Row
40 One Arm DB Snatches (50/35 alternating)
20 Burpees

As many Bar Muscle Ups as possible in the time remaining

Rx’d + (70/50)

1) 4 rounds not for time of: 

10 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

“If you want to assert a truth, first make sure it’s not just an opinion that you desperately want to be true.”~Neal DeGrasse Tyson

Monday 8.12.19

“Kelly”

5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to HERE

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.~Joshua 1:9

Sunday 8.11.19

Rest Day

Saturday 8.10.19

For time with a partner: 

1 Mile Farmer’s Carry (MHS Loop…AHAP)

-Partners can swap as needed, only 1 partner carrying at a time

1) Complete the following with a partner not for time of:

60 Partner Med Ball Ab Twist Passes
60 Partner Med Ball Sit Ups

“Beginning well is a momentary thing; finishing well is a lifelong thing.”~Ravi Zacharias

Friday 8.9.19

5 rounds of:

Minute 1- 20 True Push Ups
Minute 2- :45 Dball Hold (AHAP)
Minute 3- :45 Handstand Hold
Minute 4: 60’ Forward Sled Pull (AHAP)

1) Shoulder Press 3-3-3-3-3 (climbing)

“It takes courage to grow up and become who you really are.”~e.e. cummings

Thursday 8.8.19

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps…partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

Compare to HERE

1) Devote 15 minutes to mobility work or ROMWOD

Thy word is a lamp unto my feet, and a light unto my path.~Psalm 119:105

Wednesday 8.7.19

Every minute on the minute for 8 minutes complete:

Minute 1- 30 KB Swings (AHAP)
Minute 2- Rest

Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

Compare to HERE

1) Deadlift 3-3-3-3 (climbing)

Schedule: 
-Thursday, August 15th will be BRING A FRIEND DAY
-Saturday, August 31st we will run the SAVED BY THE BARBELL workout at 9AM. You can find the link to register on the CFM Facebook page.

“If you are free, you need to free somebody else. If you have some power, then your job is to empower somebody else.”~Toni Morrison

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