Daily Workout

Workout of the Day

Tuesday 3.17.20

“Nasty Girls“

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

-Compare to HERE
-Scale for MU will be 7 pull ups + 7 dips

1) Every :90 x 7 sets:

1 Clean Pull
1 Hang Clean
1 Clean

-Loads may increase for each set
-Record last load as score

“You’d be surprised at the things that look great on the outside, but are dysfunctional on the inside. Be sure to function as good as you look.”~T.D. Jakes

Monday 3.16.20

4 rounds for time of:

400 M Run
200 M Farmer’s Carry (50’s/35’s)

1) 3 rounds not for time of:

:30 Plank Hold
:20 Right Side Plank
:20 Left Side Plank
:30 Hollow Hold

God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.~Psalm 46:1-3

Sunday 3.15.20

Rest Day

Saturday 3.14.20

Teams of 2 complete the following for time:

120 Double Unders
36 Power Cleans (115/85)
120 Double Unders
30 Power Cleans (135/95)
120 Double Unders
24 Power Cleans (155/105)
120 Double Unders
18 Power Cleans (185/125)
120 Double Unders
12 Power Cleans (205/145)

1) Devote 10 minutes to ONE skill

“As you start to walk on the way, the way appears.”~Rumi

Friday 3.13.20

As many rounds and reps as possible in 18 minutes of:

40 Handstand Push Ups
40 Ab Mat Sit Ups
40 Toes to Bar
40/32 Cal Echo Bike

1) 4 rounds not for time:

Max Distance Handstand Walk or 3 Wall Walks
5 High Box Jumps
Max reps Chin Ups

“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

Thursday 3.12.20

On a 3:00 minute clock complete the following for 4 rounds:

15/12 Cal Bike/Row
10 DBall Cleans (AHAP)
Max Burpees in time remaining

-Rest 1:00 between rounds
-Score will be total burpees for all 4 rounds

1) Bench Press 3×10 (across)
-@80-90% of heavy 10 on 1.14.20

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.~2 Corinthians 4:16-18

Wednesday 3.11.20

 5 rounds for time of:

50 Double Unders
100 ft. DB Weighted Walking Lunges (50/35)

(DB can be held at side or on shoulder…swap sides as needed)

1) 3 rounds not for time of: 

20 KB Drags
20 KB Taps
20 Leg Lifts Over KB
1:00 Overhead KB Hold

“Time under tension is the formula for growth…in many aspects of life, not just in the gym. And, the tension is takes to produce growth is often uncomfortable. Recognize where life’s tension could be producing something positive in your life.”



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