Daily Workout

Workout of the Day

Thursday 6.6.19

As many rounds and reps as possible in 20 minutes of: 

40′ Sled Push (180/140)
10 Dball Cleans 
20 KB Overhead Walking Lunge Steps (single-arm)
15 V-Ups

1) Devote 15 minutes to mobility work or ROMWOD.

He must increase, but I must decrease.~John 3:30

Wednesday 6.5.19

Complete the following for time:


Kipping Handstand Push Ups
Chest to Bar Pull Ups

-Complete 30 double unders after each set, the workout ends with 30 double unders

1) Bench Press 

10-10-10 (climbing)
-Complete 15 Kneeling Banded Chest Pulls after each set

“Put a grain of boldness into everything you do.”~Baltasar Gracián

Tuesday 6.4.19

With a continuously running clock, do one Toes to Bar and one Power Clean and Jerk (135/95) the first minute, two Toes to Bar and two Power Clean and Jerks (135/95) the second minute, three Toes to Bar and three Power Clean and Jerks (135/95) the third minute… continuing as long as you are able within the minute.

Power Clean and Jerks must be completed before advancing on to the Toes to Bar.

1) 4 rounds not for time of:

16 Weighted Box Step Ups (alternating)
15 Banded Good Mornings
:40 Sorenson Hold

“Not all support involves money, believing in someone is priceless.”~Paulo Coelho

Monday 6.3.19

Complete each of the following with a 4 minute running clock:

400 M Run
Max Devil Press (35/25) in the time remaining
Rest 1 minute…

400 M Run
Max Box Jumps (24/20) in the time remaining
Rest 1 minute…

400 M Run
Max Wall Balls (20/14) in the time remaining
Rest 1 minute…

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…
1) Back Squat 
10-10-10 (Climbing)
“You cannot change what you will not confront.”~T.D. Jakes

Sunday 6.2.19

Rest Day

Saturday 6.1.19

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

Friday 5.31.19

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

7 Deadlifts (225/155)
10 Box Jumps (24/20)
7 Toes to Bar

1) 4 rounds not for time of: 

60′ Zercher Carry (AHAP)
10 Hip Extensions

“You don’t have to feel grateful to be grateful.”~Steven Furtick



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