Daily Workout

Workout of the Day

Monday 11.23.20

As many rounds and reps as possible in 7 minutes of:

7 Kipping Handstand Push Ups
7 DBall Cleans (AHAP)

1) Complete the following: 

-Perform 5 Power Snatches every minute on the minute for 4 minutes

-Rest 1 minute

-Perform 3 Power Snatches every minute on the minute for 4 minutes

-Rest 1 minute

-Perform 1 Power Snatch every 30 seconds for 4 minutes

“Wealth consists not in having great possessions, but in having few wants.”~Epictetus

Sunday 11.22.20

Rest Day

Saturday 11.21.20

AMRAP in 10 minutes of:

30/20 Cal Echo Bike


Burpee Box jumps
Toes to Bar

Compare to 10.3.20

1) Every minute on the minute for 12 minutes:

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

“Do not let what you cannot do interfere with what you can do.”~John Wooden

Friday 11.20.20

Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
600 M Run (100 M Relay Style)
40 Deadlifts (225/155)

-Reps may be partitioned in any manner, but only 1 partner working at a time

Rest 5 minutes

Teams of 2 complete the following:

As many reps as possible in 5 minutes of: 

Rope Climbs (1 partner working at a time)

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the winds in your sails. Explore. Dream. Discover.”~Mark Twain

Thursday 11.19.20

Complete the following:

4 Rounds of:

Row 500 M
Max Bench Press reps (bodyweight/.75 bodyweight) 

Rest 3 minutes between rounds

-Post reps as score and row times to comments
-Compare to 9.15.18 on Wodify

1) Devote 15 minutes to mobility work or ROMWOD

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”~Tom Bodett

Wednesday 11.18.20

As many rounds and reps as possible in 20 minutes of:

200 M Run
5 Strict Chin Ups

10 Alternating Box Step Ups (24/20)
15 Russian KB Swings (70/53)

1) Complete the following not for time:

100 Alternating V-Ups
100 Plank KB Taps
3:00 Side Planks

-Partition the core work in any manner to complete all reps and time in the side planks

“I’m a big believer in starting with high standards and raising them.”~Dan Gable

Tuesday 11.17.20

For time:

3 rounds of:

9 Power Clean & Jerks (115/80)
40 Double Unders

3 rounds of: 

7 Power Clean & Jerks (135/95)
50 Double Unders

3 rounds of: 

5 Power Clean & Jerks (155/105)
60 Double Unders

RX’d + (135/95, 155/105, 185/125)

1) 3 rounds not for time of:

15 DB Hammer Curls (each)
10 DB Curtsy Lunges (each)
15 Ring Push Ups

“Healthy citizens are the greatest asset any country can have.”~Winston Churchill



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