Daily Workout

Workout of the Day

Sunday 12.8.19

Rest Day

Saturday 12.7.19

As many rounds and reps as possible in 10 minutes of:

20 Single Arm KB Walking Lunge Steps (53/35)
10 Single Arm KB Push Press (Right)
10 Single Arm KB Push Press (Left)
10 Single Arm KB Rows (Right)
10 Single Arm KB Rows (Left)

1) Every minute on the minute for 14 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

“The purpose of a goal is not to get it. The purpose of a goal is who you become in pursuit of it.”~Tony Robbins

Friday 12.5.19

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

15/12 Calorie Row/Bike
7 DBall Cleans (AHAP)
7 Chest to Bar Pull Ups

Partners will alternate movements to complete each round. Partner 1 performs 15/12 Cal Row/Bike…Partner 2 performs 7 DBall Cleans…Partners 1 performs 7 Chest to Bar Pull Ups (1 round complete).

1) Bench Press 3×5 (across)
*Complete 20 banded pull apart after each set 

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”~Aristotle

Thursday 12.5.19

With a 5 minute continuously running clock complete:

600 M Run
Max distance KB Single-arm Overhead Carry in time remaining (AHAP)

Rest 2 minutes

With a 5 minute continuously running clock complete:

400 M Run
Max distance KB Single-arm Front Rack Carry in time remaining (AHAP)

Rest 2 minutes 

With a 5 minute continuously running clock complete:

200 M Run
Max distance KB Single-arm Farmer’s Carry in time remaining (AHAP)

*Complete the carries on the 100 M route and swap arms as necessary. Record distance as score and post KB load to comments. 

1) 3 rounds not for time of:

12 Landmine Rows (6 each side)
12 Landmine Twist
12 Palloff Presses (6 each way)
:30 Side Plank (each side)

“All you can change is yourself, but sometimes that changes everything!”~Gary W. Goldstein

Wednesday 12.4.19

30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post time, load, and height to Wodify

Compare to 11.27.18 on Wodify or HERE

1) Devote 15 minutes to mobility work or ROMWOD

“This is the process- acknowledge where you are, identifying where you want to be and breaking it down into pieces. Excellence is a matter of steps. Excel at this one, then at that one, and then the one after that.”~Ben Bergeron

Tuesday 12.3.19

For time:

150 Double Unders
50 Single-Arm KB Box Step Ups (alternating steps…35/26)
40 Toes to Bar
30 Strict Handstand Push Ups
20 Deadlifts (275/195)

1) Devote 10 minutes to TTB and/or HSPU skill work

“When you make a mistake, there are only three things you should ever do about it: 1. Admit it. 2. Learn from it, and 3. Don’t repeat it.”~Bear Bryant

Monday 12.2.19

Complete as many reps as possible in 9 minutes of the following rep scheme:

3 Overhead Squats (95/65)
3 Lateral Burpees
6 Overhead Squats (95/65)
6 Lateral Burpees
9 Overhead Squats (95/65)
9 Lateral Burpees
12 Overhead Squats (95/65)
12 Lateral Burpees

If you complete the round of 12, go on to 15.  If you complete 18, go on to 21, etc.

1) Every :90 for 6 rounds complete: 

1 Power Snatch
1 Snatch

Schedule:
With inclement weather pending for tomorrow, please be sure to check for class cancellations on Wodify, Instagram, or Facebook before traveling to the gym. 

“It is a good thing to be rich, and it is a good thing to be strong, but it is a better thing to be loved of many friends.”~Euripides

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