Daily Workout

Workout of the Day

Monday 5.18.20

Warm Up:

3 rounds for quality of:

30 Single Unders
10 RDLs/10 KB RDLs
:30 Spiderman + Reach
5 Push Ups to Pike
…then spend 5 minutes practicing double unders


For Time:

Power Snatches (115/80)

Complete 25 Double Unders before each set
(The workout begins with 25 double unders)

At-Home Version (if you don’t have a barbell):

DB/KB Snatches (alternating…50/35)

Complete 25 Double Unders before each set

1) 5 rounds not for time of:

:20 Farmer’s Carry Hold
:20 Front Rack Hold
:20 Overhead Hold

-Use 2 KB/DB’s if you have two
-If you only have 1 KB/DB then you will complete 6 rounds alternating sides each time

Cool Down:

2:00 Seated Cross Shin (each)
1:00 Standing Straddle
1:00 Lizard Stretch (each)

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”~Greg Glassman

Sunday 5.17.20

Rest Day

Saturday 5.16.20

Warm Up:

8 minutes for quality of:

10 DB Strict Press (each)
10 DB Rows (each)
10 PVC Pass Throughs
5 Pause Air Squats (:05 Pause in the bottom)


On the 0:00 complete: 1 Mile Run
On the 10:00 complete: 100 Push Ups + 200 Air Squats
On the 25:00 complete: 1 Mile Run

-Score will be time for each component
-Reps may be divided as needed for push ups and air squats

Cool Down:

1:00 Lizard (each)
1:00 Half Front Split (each)
1:00 Toe Saddle Stretch

“Keep your face always toward the sunshine and the shadows will fall behind you.”~Walt Whitman

Friday 5.15.20

Warm Up:

3 rounds for quality of:

:30 Active Spiderman
:30 Samson Stretch
:30 Push Up to Pike
:30 Hollow Hold


As many rounds and reps as possible in 25 minutes of:

50 DB Reverse Lunges (50/35)
50 DB Hang Power Clean and Jerks (50/35)
50 Sit Ups
100 M Forward Sled Pull/100 M Farmer’s Carry (50/35)

-DB can be held in any position for the reverse lunges
-Athletes choice on how to break up the DB Clean and Jerks
-Be sure to watch the WOD Brief video HERE

Cool Down:

1:00 Thread the Needle (each)
2:00 Seated Forward Fold
1:00 Seal Stretch

“Be true to your work, your word, and your friend.”~Henry David Thoreau

Thursday 5.14.20

Warm Up: 

Complete 3 rounds for quality of:

100 M Run
20 M High Knees
20 M Butt Kickers
20 M Sunrise Stretch


Teams of 3 complete:

15 minutes for max distance of:
200 M Run (relay style)

Compare to 6.29.19 on Wodify or HERE


Individual Version

15 minutes for max distance of:
200 M Run 
-Rest twice as long as it takes to complete the 200 M Run
-For example, a 1:00 200 M Run and 2:00 Rest

Cool Down:

2:00 Standing Straddle
2:00 Saddle Stretch

“Pay attention to who you’re with with when you feel your best.”

Wednesday 5.13.20

Warm Up:

3 rounds not for time of:

:30 Arch Hold
10 KB RDLs
10 KB Strict Press (each)
10 KB Goblet Squats
10 Lateral Box Step Ups (each)


5 rounds for time of:

10 DBall Cleans (AHAP)
15 Box Jumps (24/20)

At-Home Option:

5 rounds for time of:

10 Odd Object Cleans (AHAP)
15 Box Jumps (24/20)


Every :90 x 7 sets:

1 Pausing High Hang Power Clean
1 Pausing Hang Power Clean
1 Pausing Low Hang Power Clean

Cool Down:

2:00 Lizard Stretch (each)
2:00 Pigeon Stretch (each)

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”~Vince Lombardi

Tuesday 5.12.20

Warm Up:

3 rounds for quality of: 

20 Jumping Lunges
10 Kang Squats
10 Russian KB Swings
:30 Squat Hold


EMOM for 15 minutes complete:

8 Wall Balls (20/14)
8 KB Swings (53/35)

1) 4 rounds not for time of:

100 M Single-arm KB Front Rack Carry (AHAP)
16 Cossack Squats
:45 Plank Hold

Cool Down:

1:00 Low Dragon (each)
2:00 Pigeon Stretch (each)
1:00 Twisted Cross (each)

“It takes courage not only to make decisions, but to live with those decisions afterward.”~Coach Mike Krzyzewski



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