Daily Workout

Workout of the Day

Monday 11.16.20

For time:


Cal Row
Sumo Deadlift High Pulls (95/65)
-Complete 10 Ring Muscle Ups after each round

-Sub for Ring MU: 10 Pull Ups + 10 Ring Dips
-The workout ends with Ring Muscle Ups

1) Back Squat
5×3 @ 90% of 10.22.20

“Hearing is involuntary. Listening is a skill.”

Sunday 11.15.20

Rest Day

Saturday 11.14.20

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

7 Right KB Hang Power Snatches (53/35)
7 Left KB Hang Power Snatches (53/35)
14 Toes to Bar

1) Every minute on the minute for 12 minutes:

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

“You will be the same person in five years as you are today EXCEPT for the people you meet and the books you read.”~Charlie “Tremendous” Jones

Friday 11.12.20

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

-Bike Max Cals (switch every 10/7 cals)
-120’ Farmer’s Carry (AHAP)
-Max Partner Med Ball Sit Ups (20/14)
-Hand Walk 40 feet (switch every 40 feet)
-1 Keg Up and Over

Rest 2 minute between movements

“Habits are like the atoms of our lives. Each one is a fundamental unit that contributes to your overall improvement.”~James Clear


Thursday 11.12.20

3 sets each for time of:

500 M Row/.75 Mile Bike
200 M Run
500 M Row/.75 Mile Bike
200 M Run
500 M Row/.75 Mile Bike

-Rest 2 minutes between sets
-Time Cap each set: 10 minutes

1) Devote 15 minutes to mobility work or ROMWOD

“Confidence is what happens when you have done the hard work that entitles you to succeed.”~Pat Summit

Wednesday 11.11.20

“Adam Brown”

2 rounds for time of:

24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press reps (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Compare to HERE

As we workout today, we remember that many have lost their lives fighting for our freedom and we should never take that for granted.  And…just as our freedom here has been bought with a price, our spiritual freedom as believers was bought with Jesus Christ’s blood. We have so much to be thankful for; today we honor our military veterans and current service members that are still fighting for our freedom.  

The U.S. President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919. In proclaiming the holiday, he said:

“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

Tuesday 11.10.20

Complete the following with a 16 minute continuously running clock:

Row/Bike 50/35 Cals

As many rounds and reps with the time remaining of:

200 M Run
40 Double Unders
20 KB Swings (53/35)

1) 4 rounds of Durante Core

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold

Rest 1 minute between rounds

“Success is liking yourself, liking what you do, and liking how you do it.”~Maya Angelou



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