Daily Workout

Workout of the Day

Thursday 1.9.20

Teams of 2 complete as many rounds and reps as possible in 5 minutes each (alternating between each partner of):

-Row Max Cals (switch every 10/7 cals)
-Max Ab Mat Sit Ups 
-Run Max Meters (switch every 100 M)
-Max Distance Hand Walk 40 feet (switch every 40 feet)
-Max DBall Up and Overs 

Rest 1 minute between movements

“Habits are the compound interest of self-improvement.”~James Clear

Wednesday 1.8.20

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)
Box Jumps (24/20)

1) 3 rounds not for time of:

60′ Forward Sled Pull (AHAP)
60′ Reverse Sled Pull (AHAP)
:40 Sorenson Hold
20 KB Ab Twist (AHAP)

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”~Greg Glassman

Tuesday 1.7.20

As many rounds and reps as possible in 8 minutes of: 

40 Double Unders
10 Toes to Bar
10 Deload Push Ups

1) Strict Gymnastics (complete each AMRAP at a walking pace FOR QUALITY):

0:00-5:00
3 Deficit Strict Handstand Push Ups
:20 Second Hollow Hold

5:00-10:00
3 Strict Handstand Push Ups
5 Strict Toes to Bar

10:00-15:00
3 Tempo Ring Rows (3 seconds down)
:15 Handstand Hold

“80% of success is showing up.”~Woody Allen

Monday 1.6.20

For time: 

Run 1 Mile (MHS Loop)

…then 3 rounds of:

10 Thrusters (115/80)
10 Chest to Bar Pull Ups

1) Back Squat (build to a heavy set of 10)

“Successful people do consistently what others do occasionally.”~Craig Groeschel

Sunday 1.5.20

Rest Day

Saturday 1.4.20

For time: 

1000 M Row
50 Wall Balls (20/14)
20 Ring Muscle Ups

1) Devote 12 minutes to ONE specific skill

“The weak can never forgive. Forgiveness is the attribute of the strong.”~Mahatma Gandhi

Friday 1.3.20

As many rounds and reps as possible in 5 minutes of:

5 Power Snatches (115/80)
5 Burpees

Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95)
5 Burpees

Rest 1 minute

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

1 Power Snatch (155/105)
5 Burpees

1) Tabata the following for 8 minutes (switching movements every minute):

Plank Hold
Right Side Plank
Hollow Hold
Left Side Plank

“Attitude is a little thing that makes a big difference.”~Winston Churchill

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