Daily Workout

Workout of the Day

Wednesday 9.9.20

Every 4:00 x 6 sets: 

40 Double Unders
20 Ab Mat Sit Ups
10 DBall Cleans (AHAP)

-Score will be the slowest round

1) Deadlift 3×10 (across)
-at 90% of 8.24.20

“The magic is not in the complexity of the task; the magic is in the doing of the simple things repeatedly and long enough to ignite the miracle of the compound effect.”~Darren Hardy

Tuesday 9.8.20

As many rounds and reps as possible in 20 minutes of:

15 Power Snatches (115/80)
21/15 Cal Row/Bike
15 Ring Dips
21 Burpees

Rx’d+ (135/95)

1) Complete 2 rounds of the following not for time:

:30 Single-Leg Glute Bridge Hold (Right)
30 Hollow Rocks
:30 Prisoner Superman Hold
30 Alternating V-Ups
:30 Single-Leg Glute Bridge Hold (Left)

“The trick to forgetting the big picture is to look at everything close-up.”~Chuck Palahniuk

Monday 9.7.20


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE or 7.24.19 on Wodify

1) Push Press 3×7 (across @ 90% of 8.12.20)

Labor Day Schedule:
We will run a regular schedule today, September 7th 

“Be present in the moment. This moment is your life.”~Kristin Holte

Sunday 9.6.20

Rest 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



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