Daily Workout

Workout of the Day

Tuesday 4.7.20

Warm Up:

3 rounds for quality:

:20 Side Plank (each)
:20 Plank Hold
10 Shoulder Taps (each)
10 Toe Touches (each)
10 Mountain Climbers

Dumbbell “DT”

5 rounds for time of:

12 Dumbbell Deadlifts (50’s/35’s)
9 Dumbbell Hang Power Cleans (50’s/35’s)
6 Dumbbell Shoulder-to-Overheads (50’s/35’s)

-If you only have access to 1 DB, then it will be 6 rounds for time, completing 3 rounds on each side
-If you have a barbell and weights…do “DT”
-Time Cap: 12 minutes

Cool Down:

3:00 Pigeon Stretch (each)

“The first product of self-knowledge is humility.”~Ian Morgan Crohn

Monday 4.6.20

Warm Up:
800 M Jog


For time:

150 True Push Ups

Every time you stop and rest with your chest/knees on the ground constitutes a penalty.  If a penalty is counted, you must immediately perform a 200 M Run.  Once the penalty is completed continue with the push ups.

You can rest in the top of a push up, but once you cannot do push ups any longer and need to rest on the ground, a penalty is counted.

Compare to 11.26.18 in Wodify or HERE

1) 4 rounds not for time of:

100 M Single-arm KB Front Rack Carry
25 V-Ups

Cool Down: 


“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”~Greg Glassman

Sunday 4.5.20

Saturday 4.4.20

Warm Up:

3 rounds not for time of:
30 Single Unders
5 Push Ups
5 Reverse Lunges (each)
10 Air Squats
10 DB Rows (each)


Support Your Local Box WOD 1

As many rounds and reps as possible in 10 minutes of:

10 Air Squats
9 DB Snatches (50/35…right arm)
10 Push Ups
9 DB Snatches (50/35…left arm)

See workout standards HERE

Cool Down:

1:00 Dragon Stretch (each)
1:00 Half Saddle (each)
1:00 Single-leg Forward Fold (each)

“For every minute you are angry you lose sixty seconds of happiness.”~Ralph Waldo Emerson

Friday 4.3.20


8 minutes for quality of:

100 M Run
10 Walking Lunge Steps
20 Toe Taps
10 Jumping Squats
10 Plank Reach Throughs (5 each)


For Time:

180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint

Shuttle Sprint:

40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)


2:00 Couch Stretch (each side)
2:00 Seated Straddle

“Of all the paths you take in life, make sure a few of them are dirt.”~John Muir

Thursday 4.2.20

Warm Up:
3 rounds for quality of:

:30 High Plank Hold
10 Air Squats
10 Push Ups to Pike
10 Shoulder Taps (each)

As many rounds and reps as possible in 9 minutes of:

100 M Run
10 Kipping Handstand Push Ups
10 Pull Ups

1) 3 rounds not for time of:

1:00 Handstand Hold
1:00 Wall Sit

Cool Down:
2:00 Elbow to Instep (each)
1:00 Child’s Pose

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”~John Quincy Adams

Wednesday 4.1.20

Warm Up:

AMRAP in 10 minutes of:

:20 Hollow Hold
20 Cossack Squats
10 KB Deadlifts


With a running clock: 

On the 0:00…

3 rounds of: 
10 Box Jumps (24/20)
20 Odd-Object Ground to Overhead

On the 7:00…

3 rounds of:
10 Box Jumps (24/20)
20 Odd-Object Step Ups

On the 14:00…

3 rounds of 
10 Box Jumps (24/20)
10 Odd-Object Deadlifts

Cash Out:

100 Hollow Rocks

Cool Down:

1:00 Puppy Dog
2:00 Saddle 
2:00 Seated Straddle

“Even the gods love jokes.”~Plato



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