Daily Workout

Workout of the Day

Wednesday 4.22.20

Warm Up:

3 rounds of :
100 M Run
5 Inch Worms
10 Plank Reach Throughs (5 each)
20 Shoulder Taps (10 each)
10 Russian KB Swings


8 rounds of:

Minute 1- 200 M Run
Minute 2- Max KB Swings (53/35)
Minute 3- Rest

-Score is total KB Swings for all 8 rounds

Cool Down:

2:00 Lizard (each)
1:00 Low Dragon (each)
2:00 Single-leg Forward Fold (each)

“The key that unlocks energy is desire. It’s also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.” – Earl Nightingale

Tuesday 4.21.20

Warm Up:

3 rounds for quality of:
200 M Run
10 Goblet Squats
10 Glute Bridges
:20 Side Plank (each)


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

30 Wall Balls (20/14)
10 Power Cleans (135/95)

On the minute x 10:

1 Front Squat
3 Back Squats
-Barbell loaded at 63% of 1RM Front Squat for all repetitions

Or Option A:

On the minute x 10:

5 Front Squats (barbell taken from ground)
-Barbell loaded at 70% of your estimated 1RM Squat Clean for all repetitions

Or Option B:

On the minute x 10:
3 Tempo Double DB Front Squats (5 seconds to bottom)

Cool Down: 

2:00 Saddle Stretch
1:00 Seal Stretch
1:00 Pigeon (each side)

“Let kindness and truth be my constant companion.”

Monday 4.20.20

Warm Up:

4 rounds for quality of:

:20 Overhead DB Hold
10 Lunge Steps
10 Push Ups
20 Single Unders


As many rounds and reps as possible in 15 minutes of: 

30 Single-arm DB Overhead Lunge Steps (50/35…15 each)
20 Double Unders
30 Toes To Bar
20 Double Unders
30 Single-arm DB Push Presses (50/35…15 each)
20 Double Unders


1) 3 rounds not for time of:
10 DB Floor Press (each)
10 DB Rows (each)

Cool Down:

1:00 Thread the Needle (each)
1:00 Twisted Cross (each)
1:00 Forward Fold

“Sometimes the best blessings in the world come in disguise.”~Misty Ausmus

Sunday 4.19.20

Rest Day

Saturday 4.18.20

Support Your Local Box WOD #3

For Time: 

50 DB Deadlifts (50/35)
50 AbMat Sit-Ups
50 Box Step-Ups
50 Single-arm DB Thrusters (50/35) 

Time cap: 20 minutes

“I learned a man’s gotta be a lot tougher than the timber he’s cutting.”~Johnny Cash

Friday 4.17.20

For time:

Run 5k (Chophouse)

Compare to 9.26.19 or 4.23.19 on WODIFY or HERE

“Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.”~Stephen R. Covey

Thursday 4.16.20

Warm Up:

400 M Jog…then
2 rounds of:
10 Push Ups
20 Shoulder Taps
20 Toe Touches
:30 Plank Hold


5 rounds for time of:

100 M Farmers Carry (AHAP)
Max Pull Ups or 10 DB Rows (each)
20 Death March Steps

Cool Down:

1:00 Lizard Stretch (each)
1:00 Seated Cross Shin (each)
1:00 Standing Straddle



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