Daily Workout

Workout of the Day

Thursday 1.16.20

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 8.1.19 or 3.20.19 on Wodify

1) 4 rounds of Durante Core

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold

Rest 1 minute between rounds

“In no competitive or life scenario will focusing on negative uncontrollable factors improve your performance or stress levels. An optimistic mindset is a distinguishable characteristic of elite performers because because what the human mind focuses on and talks about is what we see more of.”~Unknown

Wednesday 1.15.20

On the 6:00 x 3 rounds:

20/15 Cal Row
10 D-Ball Cleans (AHAP)
10 Devil Presses (35/25)

*Post time for each round

1) Deadlift (build to a heavy 10)

“The things we get distracted by are never as important as the thing we get distracted from.”~Andy Stanley

Tuesday 1.14.20

As many rounds and reps as possible in 3 minutes of: 

30 Double Unders
15 KB Sumo Deadlift High Pulls (53/35)

Rest 90 seconds

As many rounds and reps as possible in 3 minutes of:

30 Double Unders
15 KB Goblet Squats (53/35)

Rest 90 seconds

As many rounds and reps as possible in 3 minutes of:

30 Double Unders
15 KB Swings (53/35)

1) Bench Press 10-10-10 (climbing)
-Complete 16 DB Bent Over Rows after each set (8 each)

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.~Galatians 6:9

Monday 1.13.20

As many rounds and reps as possible in 15 minutes of:

20 Power Cleans (185/125)
10 Box Jump On and Overs (24/20)
20 Pull Ups
10 Box Jump On and Overs (24/20)

1) 3 rounds not for time of:

120’ Double KB Front Rack Carry (AHAP)
16 Palloff Presses (8 each)
20 Banded Good Mornings

“To get the full value of joy you must have someone to divide it with.”~Mark Twain

Sunday 1.12.20

Rest Day

Saturday 1.11.20

For time:

500 M Row 

Rest 2 minutes then…

For time:

10 Rope Climbs
30 Hang Power Cleans (155/105)

Movements can be performed in any rep scheme.

1) Devote 12 minutes to ONE “Goat”

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”~H. L. Hungt

Friday 1.10.20

For time:


DB Snatches (alternating…50/35)

Wall Balls (20/14)

1) Push Press (build to a heavy set of 7)

“That man is successful who has lived well, laughed often, and loved much, who has gained the respect of the intelligent men and the love of children; who has filled his niche and accomplished his task; who leaves the world better than he found it, whether by an improved poppy, a perfect poem, or a rescued soul; who never lacked appreciation of earth’s beauty or failed to express it; who looked for the best in others and gave the best he had.”~Robert Louis Stevenson



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