Daily Workout

Workout of the Day

Monday 11.9.20

5 rounds for time of:

15 Burpees
12 Power Snatches (115/80)
9 Chest to Bar Pull Ups

Compare to 10.16.18 on Wodify

1) 3 rounds not for time of:

5 Shoulder Press (climbing)
10 Barbell Reverse Lunges (Back Rack position)
20 Banded Pull-Aparts

I lift my eyes to the mountains- where does my help come from? My help comes from the Lord, the Maker of heaven and earth.~Psalm 121:1-2

Sunday 11.8.20

Rest Day

Saturday 11.7.20

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

Friday 11.6.20

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

300 M Run
50 Double Unders
10 Back Squats (225/155)

Rest 5 minutes

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

300 M Run
50 Double Unders
10 Deadlifts (225/155)

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”~Maya Angelou

Thursday 11.5.20

Complete the following not for time:

3 Position Clean (Hang Clean, Low Hang Clean, Clean)
5×1 (across)

Row/Bike/Ski 20 Cals after each set

-Each clean is a squat clean
-1 complete set is 1 Hang Clean, 1 Low Hang Clean, 1 Clean

1) 3 rounds not for time of:

:60 Plank Hold
20 KB Ab Twist
:30 Hollow Hold
10 Med Ball Stir the Pot (both directions)

“I used to resent obstacles along the path, thinking, ‘If only that hadn’t happened life would be so good.’ Then I suddenly realized, life is the obstacles. There is no underlying path.”~Janna Levin

Wednesday 11.4.20

For time:

Run 1 Mile (MHS Loop)
400 M Farmer’s Carry (50/35)
Run 1 Mile (MHS Loop Reverse)

“Never give up on something that you can’t go a day without thinking about.”~Winston Churchill

Tuesday 11.3.20

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

2 Rope Climbs
10 Push Ups
15 Air Squats

1) 3 rounds not for time of:

20 Lateral Box Step Ups (10 each)
20 Leg Lifts over KB
120’ DBall Carry (AHAP)

“A good laugh and a good sleep are the two best cures for anything.”~Irish Proverb




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