Daily Workout

Workout of the Day

Thursday 9.26.19

For time:

Run 5k (Chophouse)

Compare to 4.23.19 on Wodify or HERE

“Remember then: there is only one time that is important – Now! It is the most important time because it is the only time when we have any power.”~Leo Tolstoy

Wednesday 9.25.19

“Power Snatch Annie”

50-40-30-20-10 of: 

Double Unders
Ab Mat Sit Ups

-Must complete 5 Power Snatches (135/95) after each set, the workout ends with Power Snatches

1) EMOM 12 minutes:

Minute 1- 3 Front Squats
Minute 2- 6 Back Squats

(Must use the same load on front and back squats)

“Don’t complain about something you CAN change.”

Tuesday 9.24.19

As many rounds and reps as possible in 14 minutes of: 

6 DB One Arm Snatches (50/35…Left)
6 Overhead DB Lunge Steps (50/35…Left)
6 DB One Arm Snatches (50/35…Right)
6 Overhead DB Lunge Steps (50/35…Right)}
12 Kipping Handstand Push Ups
200 M Run

1) Every minute on the minute for 10 minutes:

Minute 1- Strict Pull Ups
Minute 2- Strict Bar Dips

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.”~World Health Organization, 1948

Monday 9.23.19

5 minutes to complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Russian KB Swings (AHAP)
Burpees

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

1) Deadlift 5-5-5-5-5 (climbing)

“Humility is to make a right estimate of one’s self.”~Charles Haddon Spurgeon

Sunday 9.22.19

Rest Day

Saturday 9.21.19

Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (as a team)
Max Tire Flips (as a team)
Rest 3 minutes between rounds

1) Devote 10 minutes to one specific skill

“It is when our hearts are stirred that we become most aware of what they contain.”~Andy Stanley

Friday 9.20.19

For time:

800 M Run (MMS)
30 Hang Cleans (185/125)

1) Front Squat 4×3 (across)
-Complete a 3 second pause on 1st rep of each set 

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your paths.~Proverbs 3:5-6

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