Daily Workout

Workout of the Day

Saturday 8.22.20

For time: 

21-18-15-12-9-6

Med Ball Cleans (20/14)
Toes to Bar

*Complete a 60′ Weighted Lunge Walk after each set (20/14)
*Med Ball can be held in any position while completing the lunge walk

1) Every minute on the minute for 12 minutes: 

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

“The only way of finding the limits of the possible is by going beyond them into the impossible”.~Arthur C. Clarke

Friday 8.21.20

Teams of 3 complete:

As many rounds and reps as possible in 25 minutes of:

60 Burpees
60 Bench Press (155/105)
90 Box Jumps (24/20)
9 Rope Climbs

Rx’d + (185/125)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners. Only one partner may be working at a time to accomplish reps.

“Well, do a good day’s work and act like somebody.”~Andy Griffith

Thursday 8.20.20

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

10 Deadlifts (205/145) 
75 Double Unders

Rest 5:00 minutes

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

10 Deadlifts (255/185)
75 Double Unders

1) 3 rounds not for time of:

120’ KB/DB Overhead Carry (AHAP…60’ each)
:30 Pallof Press Hold (each)
10 Single-Leg Glute Bridges (each)

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”~Jeremiah 29:11

Wednesday 8.19.20

For time:

Max Effort 1000 M Row

Rest as needed after the row and then….

1) 5 rounds not for time of: 

3 Hang Power Cleans (climbing)
3 High Box Jumps

-Focus on quality movement with both the hang power cleans and box jumps
-Post box height to comments and last set of 3 hang power cleans as score

“Do for ONE what you wish you could do for everyone.”~Andy Stanley

Tuesday 8.18.20

As many rounds and reps as possible  in 18 minutes of:

60’ Forward Sled Pull (AHAP)
60’ Reverse Sled Pull (AHAP)
30 Ab Mat Sit Ups
30 KB Swings (70/53)

1) Back Squat (work to a heavy 10)

“I don’t like either the word [hike] or the thing. People ought to saunter in the mountains – not ‘hike!’ Do you know the origin of that word saunter? It’s a beautiful word. Away back in the middle ages people used to go on pilgrimages to the Holy Land, and when people in the villages through which they passed asked where they were going they would reply, ‘A la sainte terre’, ‘To the Holy Land.’ And so they became known as sainte-terre-ers or saunterers. Now these mountains are our Holy Land, and we ought to saunter through them reverently, not ‘hike’ through them.”~John Muir

Monday 8.17.20

For time:

20 Chest to Bar Pull Ups
400 M Run
15 Power Snatches (115/80)
800 M Run (MMS)
15 Power Snatches (115/80)
400 M Run
20 Chest to Bar Pull Ups

Rx’d + (135/95)

“You cannot out train poor nutrition.”

Sunday 8.16.20

Rest Day

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