Daily Workout

Workout of the Day

Saturday 5.30.20

Teams of 2 complete the following for time:

800 M Run (together)
100 DB Snatches (50/35)
100 Burpees
800 M Run (together)

-The runs must be completed together
-Reps may be divided as needed for DB Snatches and Burpees
-Each movement must be completed before moving on to the other

Cool Down:

2:00 Standing Straddle
2:00 Forward Fold

“If you want to improve, be content to be thought foolish, and stupid.”~Epictetus

Friday 5.29.20

10 rounds not for time of:

3 Front Squats
4 High Box Jumps
5 Strict TTB

-Post loads and height to comments

Cool Down: 

2:00 Saddle
1:00 Thread the Needle (each)

“Waste no more time arguing about what a good man should be. Be one.”~Marcus Aurelius

Thursday 5.28.20

Every 12:00 x 2 rounds:

Row 1000 M/1.5 mile Bike
20 Bench Press Reps (Bodyweight/.75 bodyweight)
30 Weighted Lunge Steps (50’s/35’s)

-Record times for each round
-Use 2 DB’s for the weighted lunge steps, athlete may hold DB’s in any manner

Cool Down:

2:00 Couch Stretch (each)
2:00 Child’s Pose 

“No man is so wise that he can afford to wholly ignore the advice of others.”~James Lendall Basford

Wednesday 5.27.20

With a 12:00 clock complete the following:

50 Double Unders
30 Deadlifts (135/95)
75 Double Unders
20 Deadlifts (185/125)
100 Double Unders
10 Deadlifts (225/155)
125 Double Unders

Max Deadlifts (275/185) in time remaining

-Post total max deadlifts completed as score

At-Home Version:
Complete with a 10:00 clock using 2 DB’s for Deadlifts

1) Tabata 6 x 20 x 10

Hollow Rocks
KB Ab Twists
Alternating V-Ups

Cool Down:

2:00 Pigeon (each)
2:00 Bound Angle

“Eighty percent of success is showing up.”~Woody Allen

Tuesday 5.26.20

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

10 DBall Cleans (AHAP)
15 KB Swings (53/35)
20 Sit Ups

1) 4 rounds not for time of:

100 M Farmer’s Carry
8 Bent Over Rows (each)
8 Single-leg RDLs (each)

Cool Down:

2:00 Child’s Pose w/shoulders
1:00 Lizard (each)
2:00 Seated Forward Fold

“Comparison is the thief of joy.”~Theodore Roosevelt

Monday 5.25.20


For time:

Run 1 Mile 
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile 

Partition the Pull Ups, Push Ups, and Air Squats as needed.  Start and finish with a Mile Run.  If you’ve got a twenty pound vest or body armor, wear it.

Compare to 5.27.19 on Wodify or HERE

Lt. Michael P. Murphy-Video

At-Home Versions:

Dumbbell Only 

For time:

Run 1 Mile 
100 DB Bent Over Rows
200 Push Ups
300 Air Squats
Run 1 Mile

Greater love has no one than this: to lay down one’s life for one’s friend.~John 15:13

Sunday 5.24.20

Rest Day



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