Workout of the Day

Monday, June 15th 2020

Back Squat
1 Sets x 10 Reps
*10 Min to Find new 10 rep max

“thank you next”
5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

Fit 55/45, SU’s
Dyn 45/35

Home Workout
30 Seconds Each
Single Unders
Samson Stretch
Single Unders
Lateral Squats
Single Unders
Slow Air Squats
Single Unders
Jumping Air Squats

Single Dumbbell Warmup
20 Seconds Strict Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Push Press (Each Side)
20 Seconds Goblet Thrusters
20 Seconds Overhead Squats (Each Side)

“thank you next”[HOME]
5 Rounds:
30 Double Unders
15 Goblet Thrusters

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats

You can switch arms however you see fit on the Overhead Squats

Friday, June 12th 2020

“Pulse”
Background: A tribute WOD to the 49 people murdered June 12, 2016 at the Pulse nightclub in Orlando.

Partner WOD (One works, one rests, except for run and synchronized burpees)
6 Rounds For Time
12 Synchronized Burpees
16 Kettlebell Swings
49 Wall Balls
400m Run
Rx: 53/35, 20/14
Fit: 35/25, 20/14
Dyn: 25/20, 10

Home Workout
30 Seconds @ each
Mountain Climbers
Lateral Squats
Single Dumbbell Row (Holding Both Bells)
Frog Hops
Pausing Air Squats
Single Arm Row (30 Seconds Each Side)
Burpees (slow)
Dumbbell Goblet Squats
DB Strict Press

“Pulse”
Background: A tribute WOD to the 49 people murdered June 12, 2016 at the Pulse nightclub in Orlando.
3 Rounds For Time
12 Burpees
16 Dumbbell Swings
49 Goblet Push Press
400m Run
*If you have a workout partner, do 6 Rds and perform in you go I go style

Wednesday, June 10th 2020

“FGB”
3 Rds for Total Reps:
1 minute Wall-ball shots (20/14)
1 minute Sumo Deadlift high-pulls (75/55)
1 minute Box Jumps (20″)
1 minute Push-press (75/55)
1 minute Row (Calories)
1 minute Rest

Home Work
3 Rounds
30 Seconds Spidermans
30 Seconds Glute Bridges

2 Rounds
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges

Right Leg in Round 1, Left Leg in Round 2

1 Round
1 Minute DB Hops
1 Minute Glute Bridge Walkouts

“Garage War”[HOME]
3 Rounds For Reps:
1 Minute Goblet Thrusters
1 Minute Alt Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Goblet Push Presses
1 Minute Burpees
1 Minute Rest

Tuesday, June 9th 2020

“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Sets:
8 Alternating Dumbbell Power Snatches (50/35)
10 Pullups
12 Jumping Lunges

Home Workout
Warm Up

200m Run
30 sec Leg Swings
30 Sec Cossack Squats
30 sec Mountain Climbers
30 sec Hollow Hold
30 sec Superman Hold
1 min Cat/Cow Stretch

with Dumbbell/ arm
4 Deadlifts
4 High Pulls
4 Bent Over Rows
4 Strict Presses
4 Power Snatches

“Quarter Zip”[HOME]
AMRAP 25:
400 Meter Run
3 Sets:
6 Renegade Rows (Total)
8 Alternating Dumbbell Power Snatches
12 Jumping Lunges

Monday, June 8th 2020

“Stamina Squats”
On the 1:30 x 7 Rds
2 Front Squats
4 Back Squats

*60% of your 1RM Front Squat

“George Floyd”
AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)
10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)

*Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Home Workout
1 Minute Samson Stretch
45 Seconds Down Dog
30 Seconds Side Plank (Right)
1 Minute Inchworms to Push-ups
45 Seconds Up Dog
30 Seconds Side Plank (Left)
With DB per Arm
5 Deadlifts
5 High Pulls
5 Power Cleans
5 Push Press

“George Floyd”[HOME]
AMRAP in 9 minutes
5 DB Lateral Burpees
1 Alt DB Clean-and-Jerk
10 DB Lateral Burpees
2 Alt DB Clean-and-Jerk

*Continue with this pattern, adding 5 DB Lateral Burpees and 1 DB Clean-and-Jerk every round.

Body Armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

One set is considered to be the weighted complex + the unweighted
complex (42 total reps)
Alternate legs after every set for a total of 3 each side

Friday, June 5th 2020

CrossFit
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Push-ups

Directly Into…

10-20-30:
Clean and Jerks (95/65)
Burpees

Fit: 75/55
Dyn: 45/35

Body Armor
Accumulate Totals:
4 Minute Barbell Front Rack Hold
3 Minute Hollow Hold
2 Minute Dead Hang from Pull-up Bar

Partition Movements As Needed
*If no Pull-up bar sub for 2 min Suitcase Hold/side
*At home use DB for Front Rack hold

Home Workout
1 Round
30 Seconds Active Spidermans
1 Push-up
30 Seconds Moutain Climbers
2 Push-ups
30 Seconds Down Dog
3 Push-ups
30 Seconds Wrist Stretch/side
4 Push-ups
30 Seconds Slow Burpees
5 Push-ups

Single Dumbbell Warmup
3 Reps Per Arm
Deadlift (Between Legs)
High Pulls
Hang Power Cleans
Strict Press

“Opposite Day”[Home]
30-20-10:
Alternating Dumbbell Power Snatches
Push-ups

Directly Into…

10-20-30:
Alternating Dumbbell Hang Clean and Jerks
Burpees

Body Armor
Accumulate Totals:
4 Minute Dumbbell Front Rack Hold
3 Minute Hollow Hold
2 Minute Dead Hang from Pull-up Bar

Partition Movements As Needed
*If no Pull-up bar sub for 2 min Suitcase Hold/side

Thursday, June 4th 2020

CrossFit
“Farmhand”
5 Rounds:
30 Reverse Lunges
500m Row
30 AbMat Sit-ups

Mobility Stretching EMOM
Wall Hinge Stretch
Overhead Squat on Wall
Tricep Wall Stretch (left)
Tricep Wall Stretch (right)
Seated Toe Touch
Couch Stretch (left)
Couch Stretch (right)
Pigeon Stretch (left)
Pigeon Stretch (right)
Frog Stretch

*Spend 1min at each

Home Workout
1 Round
30 Seconds Active Samson
1 Minute Alternating Bird Dogs
30 Seconds Active Spidermans
1 Minute Shoudler Taps
30 Seconds Down Dog
1 Minute Front Plank to Push-up Plank
30 Seconds Up Dog
1 Minute Side Plank (30 Second Each Side)

“Farmhand”
5 Rounds:
30 Reverse Lunges
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups

Mobility Stretching EMOM
Wall Hinge Stretch
Overhead Squat on Wall
Tricep Wall Stretch (left)
Tricep Wall Stretch (right)
Seated Toe Touch
Couch Stretch (left)
Couch Stretch (right)
Pigeon Stretch (left)
Pigeon Stretch (right)
Frog Stretch

*Spend 1min at each

Wednesday, June 3rd 2020

CrossFit
Strength
7min EMOM
3 Push Press
*Build to a Heavy

“Hell Hole”
For Time:
50 Alt Dumbbell Devil’s Press
2-2-2-3 Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

*If you can’t complete the 50 devil’s press in the 2-2-2-3 your score is the amount of reps completed
The workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3

Home Workout
*30 Seconds Each
Single Unders
Active Spidermans
Mountain Climbers
Single Unders
Active Samson
Frog Hops
Pigeon Pose + Lat Reach/side

*With DB Per Arm
3 Deadlift
3 Bent Over Rows
3 Russian Swing
3 Strict Press

“Hell Hole”
For Time:
50 Alt Dumbbell Devil’s Press
*Work until you complete all 50 reps or time capped at 15 min (after last AMRAP 3)

2-2-2-3 Intervals Style:
*Each AMRAP will consist of the following:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

The workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3

Body Armor [Home]
AMRAP 7
7 Close Grip Pushups
7 Wide Grip Pushups
7 Hand Release Pushups

Tuesday, June 2nd 2020

CrossFit
Bike Conditioning
On the 0:00 21/15 Cal Bike
On the 3:00 15/9 Cal Bike
On the 5:00 9/6 Cal Bike
On the 7:00 21/15 Cal Bike
On the 10:00 15/9 Cal Bike
On the 12:00 9/6 Cal Bike
On the 14:00 21/15 Cal Bike
On the 17:00 15/9 Cal Bike
On the 19:00 9/6 Cal Bike

“Space Cadet”
21-18-15-12-9-6-3:
Front Squats (95/65)
12/9 Cal Assault Bike

Fit: 75/55
Dyn: 45/35

Home Workout
1 Round
1 Minute Active Spidermans
1 Minute Glute Bridges
2 Rounds
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)
1 Round
200 Meter Run
1 Minute Glute Bridge Walkouts

“Space Cadet” [Home]
21-18-15-12-9-6-3:
Goblet Squats
200 Meter Run

Friday, May 29th 2020

CrossFit
“eHarmony”

For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

On the Minute: 5 Burpees
Rx: 95/65
Fit: 75/55
Dyn: 45/35

“Body Armor”
3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups

Rest 1 Minute Between Sets

Home Workout
30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up

Barbell Warm Up
5 Good Mornings
5 Goblet Squats
5 Strict Press
5 Romanian Deadlifts
5 Goblet Squats

“eHarmony Home”
For Time:
30 Dumbbell Deadlifts
30 Dumbbell Russian Swings
30 Goblet Squats
30 Alt Dumbbell Hang Squat Cleans
30 Alt Dumbbell Power Snatches
30 Dumbbell Overhead Squats

*On the Minute: 5 Burpees
*Switch arms every 5 reps for Deadlifts and Overhead Squats

“Body Armor”
3 Rounds:
30 Seconds Max Dumbbell Row (L)
30 Seconds Max Dumbbell Row (R)
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups

Rest 1 Minute Between Sets