Daily Workout

Workout of the Day

Saturday 9.5.20

8 rounds not for time of:

3 Hang Power Cleans (climbing)
2 Rope Climbs

-Hang cleans are completed unbroken, post last set of 3 as score
-Rest as needed
-RX’d + (legless rope climbs)

“Honesty is the first chapter of the book wisdom.”~Thomas Jefferson

Friday 9.4.20

Teams of 2 complete the following:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Distance DBall Carry (AHAP)
Max Distance Forward Sled Pull (AHAP)
Max Distance Farmer’s Carry (AHAP)

-Rest 2 minutes between each movement
-Swap as needed on carries and forward sled pull, only 1 partner working at a time

“Do or do not. There is no try.”~Yoda

Thursday 9.3.20

For time: 

Deadlifts (225/155)

*Compete 15 Wall Balls (20/14) after each set
*The workout ends with wall balls

1) 3 rounds not for time of:

20 Bulgarian Split Squats (10 each side)
20 DB Rows (10 each side)
20 Banded Good Mornings

“Work hard in silence, let your success be your noise.”~Frank Ocean

Wednesday 9.2.20

For time: 

 1 Mile Max Effort Run (MHS Track)

1) Teams of two complete the following not for time:

50-40-30-20-10 Ab Mat Sit Ups

-While partner 1 is doing 50 Ab mat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

“The process of transformation for all of us begins with each of us.”~T.D. Jakes

Tuesday 9.1.20

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

3 round “Buy In” of:

25 Toes To Bar
25 Push-ups


Max rounds in time remaining of:

50 Double Unders
50′ KB Front Rack Walking Lunge (53’s/35’s)

1) Bench Press 10-10-10 (climbing)
*Complete 20 Banded Pull Aparts after each set

“Always behave like a duck- keep calm and unruffled on the surface, but paddle like the devil underneath.”~Jacob Braude

Monday 8.31.20

Complete each of the following for time:

Starting at 0:00

30 Power Clean and Jerks (115/80)

Starting at 5:00

30 Power Clean and Jerks (135/95)

Starting at 10:00-15:00

Max reps Power Clean and Jerks (155/105)

RXd + (135/95, 155/105, 185/125)

1) Back Squat 3×10 (across)
@ 90% from 8.18.20

For we are God’s handiwork, created in Christ Jesus to do good works, which God has prepared in advance for us to do.~Ephesians 2:10

Sunday 8.30.20

Rest Day



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