Daily Workout

Workout of the Day

Tuesday 6.23.20

Complete the following:

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

7 Deadlifts (225/155)
7 Bar Facing Burpees

Rest 1 minute

Max Double Unders in 3 minutes

Rest 1 minute

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

5 Deadlifts (225/155)
5 Bar Facing Burpees

Compare to HERE 

1) 3 rounds not for time of:

20 Banded Good Mornings
20 DB Rows (10 each)
:30 Arch Hold
:30 Side Plank (each)

“Between saying and doing many a pair of shoes is worn out.”~Italian Proverb

Monday 6.22.20

On the 0:00

3 rounds of:

18 Pull Ups
18 Overhead Squats (95/65)

(8 minute time cap)

On the 10:00

3 rounds of:

18 Toes to Bar
18 Shoulder to Overhead (95/65)

(8 minute time cap)

1) Push Press 5-5-5-5 (Climbing)

“Having to modify a workout or movement doesn’t change anything. Be flexible. You’ll still get fit.”~Chris Spealler

Saturday 6.20.20

3 rounds for time of:

400 M Run
30 KB Swings (50/35)
30 Ab Mat Sit Ups

…at the 20:00 complete the following:

600 M Single-arm Front Rack Carry (1 lap around complex)

-every time you break/rest you must complete 10 Push Ups before beginning again

“Success is not final, failure is not fatal; it is the courage to continue that counts.”~Winston Churchill

Friday 6.19.20

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

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

“Simplicity is the key to brilliance”~Bruce Lee

Thursday 6.18.20

5 rounds of:

Minute 1: Max Cals Row/Bike
Minute 2: Max DBall Cleans
Minute 3: :45 Plank Hold

1) Group ROMWOD post workout (15-18 minutes)

“A person has to remember that the road to success is always under construction. You have to get that through your head. That it is not easy becoming successful.”~Steve Harvey

Wednesday 6.17.20

For time:

600 M Run
50 Toes to Bar
600 M Run
50 Handstand Push Ups
600 M Run
50 Deadlifts (135/95)

Cool Down:

2:00 Seated Straddle
1:00 Supine Twist (each)
1:00 Single-leg Forward Fold (each)

“Nobody else can take you to the place you want to be. You have to get there yourself.”~Tia-Clair Toomey

Tuesday 6.16.20

For time:

800 M Run (MMS)
…straight into

21-15-9
Burpee Pull Ups
Box Jumps (24/20)

1) “CORE CYCLE”

2 rounds of:
:40 on/:20 off

-Crossbody Mountain Climbers
-Hollow Hold
-Plank Walk Outs
-Superman’s
-Windshield Wipers

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.~Romans 8:28

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