Workout of the Day

Thursday, May 28th 2020

CrossFit
“Reverse Psychology”

5 Rounds For Time:
30 Reverse Lunges
20 12/9 Calorie Assault Bike
10 Toes to Bar

Home Workout
Warm Up
200m Run (easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold

200m Run (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

200m Run (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog

“Reverse Psychology Home”
5 Rounds For Time:
30 Reverse Lunges
200 Meter Run
10 Reverse Burpees

Wednesday, May 27th 2020

CrossFit
“Five Below”

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

“Body Armor”
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Dumbbell Russian Swings
30 Seconds Max Renegade Rows

Rest 1:30 Between Sets

Home Workout
30 Seconds Single Unders
30 Seconds Cossack Squats
30 Seconds Active Spidermans
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops (Burpees w/o Pushup)
30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Goblet Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Goblet Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Alt DB Clusters

“Body Armor”
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Dumbbell Russian Swings
30 Seconds Max Renegade Rows
Rest 1:30 Between Sets

Tuesday, May 26th 2020

CrossFiT
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

Home Workout
“Flex Seal”
16 Rounds:
20 Seconds Sumo Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

Wednesday, May 20th 2020

CrossFit
Strength

10 EMOM
1 Power Snatch
1 Overhead Squat
*Work to a Heavy

“CEO”
5 Rounds:
AMRAP 3:
3 Power Snatches (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Home Workout
Warm Up

3 Rounds
30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges

Per Arm
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Snatches

“Home CEO”
5 Rounds:
AMRAP 3:
3 Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Body Armor
4 Rounds:
30 Seconds Max Dumbbell Rows (L)
30 Seconds Rest
30 Seconds Max Dumbbell Rows (R)
30 Seconds Rest
30 Seconds Max Dumbbell Romanian Deadlifts (With Both hangs)
30 Seconds Rest

Tuesday, May 19th 2020

CrossFit
“Long Beach”

1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Body Armor
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

Home Workout
Warm Up

30 sec High Knees
30 sec Butt Kicks
10 leg swings/leg
10 Lunges
20 single unders
5 Burpees without Pushup
5 Pushups

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Body Armor
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

Monday, May 18th 2020

CrossFit
Strength

5×3 Back Squat

Metcon
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Home Workout
Warm Up
3 rnds
3 Inchworms
6 Russian Baby Makers
9 Barbell Romanian Deadlifts
3 Strict Pullups

Metcon
“Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Dumbbell Power Cleans

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

Saturday, May 16th 2020

CrossFit & Home Workout
Warm Up
3 Rds
20 Mountain Climbers
3 Inch Worms
10 Air Squats
5 V ups

“Murph Prep”
For Time:
800m Run
2 Rds of Sindy
400m Run
3 Rds of Sindy
200m Run
4 Rds of Sindy
100m Run

1 Rd of Sindy =
10 Pushups
15 Air Squats
20 Situps

Friday, May 14th 2020

“90 Shiny”
21-15-9:
Power Cleans (135/95)
250m Row After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
250m Row After Each Round

“Body Armor”
For Time (5 Minute Cap):
100 Jumping Lunges

On the Minute (Starting at 0:00):
5 Barbell Thrusters (empty Barbell)

“Home Workout”
Warm Up
20 Single Unders
5 Inch Worms
20 Single Unders
10 Slow Wall Squats
Per Arm
5 DB Deadlifts
5 DB Shrugs
5 DB High Pulls
5 DB Cleans
5 Goblet Squats

“Home 90 Shiny”
30-20-10
Single Arm Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…

30-20-10
Single Arm DB Front Squats
50 Double Unders After Each Round

“Body Armor”
For Time (5 Minute Cap):
100 Jumping Lunges

On the Minute (Starting at 0:00):
5 Goblet Thrusters

Thursday, May 14th 2020

“Grip Dont Trip”
For Time:
50 Air Squats, 50 Weighted Plate Step Ups
50 Sit-ups, 50 Weighted Plate Step Ups
40 Air Squats, 50 Weighted Plate Step Ups
40 Sit-ups, 50 Weighted Plate Step Ups
30 Air Squats, 50 Weighted Plate Step Ups
30 Sit-ups, 50 Weighted Plate Step Ups
20 Air Squats, 50 Weighted Plate Step Ups
20 Sit-ups, 50 Weighted Plate Step Ups
10 Air Squats, 50 Weighted Plate Step Ups
10 Sit-ups, 50 Weighted Plate Step Ups

Dumbbell: 50/35
Step up to a 25/10 plate

3 Sets
1 Minute Runner’s Lunge
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit

  • Using the wall as back support, sit in a position just below parallel
  • The hips and shins should both be at 90 degrees
    Then
    10 Air Squats
    50 Meter Farmers Carry
    10 Sit-ups
    50 Meter Farmers Carry

“Home: Grip Don’t Trip”
For Time:
50 Air Squats, 100 Meter Suitcase Carry
50 Sit-ups, 100 Meter Suitcase Carry
40 Air Squats, 100 Meter Suitcase Carry
40 Sit-ups, 100 Meter Suitcase Carry
30 Air Squats, 100 Meter Suitcase Carry
30 Sit-ups, 100 Meter Suitcase Carry
20 Air Squats, 100 Meter Suitcase Carry
20 Sit-ups, 100 Meter Suitcase Carry
10 Air Squats, 100 Meter Suitcase Carry
10 Sit-ups, 100 Meter Suitcase Carry

Wednesday, May 13th 2020

CrossFit
“Encore”

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

“Body Armor”
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Warm Up
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Down Dog to Push-up

Per Arm
5 Goblet Squats
5 Romanian Deadlifts (Each Side)
5 Single Arm Russian Swings
5 Push Press (Each Side)

“Home Encore”
On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops
12 Alt Single Arm Thrusters
21 Over-and-Back Dumbbell Hops
9 Alt Single Arm Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Alt Single Arm Devils Press

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Alt Single Arm Devils Press
21 Over-and-Back Dumbbell Hops
9 Alt Single Arm Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Alt Single Arm Dumbbell Thrusters

“Body Armor”
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest