Workout of the Day

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

Tuesday, May 12th 2020

CrossFit
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

“Body Armor”
3 Giant Sets:
9 Barbell Single Legged Deadlifts (Left)
9 Barbell Single Legged Deadlifts (Right)
15 Barbell Stiff-Legged Sumo Deadlifts
21 Barbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

Home Workout
100 Meter Run
5 Inch Worms
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
10 Single Dumbbell Bent Over Rows (5 Each Side)
200m Run
10 Russian DB/KB Swings
5 Strict Pullups

“Home Heldum”
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

“Body Armor”
3 Giant Sets:
9 Dumbbell Single Legged Deadlifts (Left)
9 Dumbbell Single Legged Deadlifts (Right)
15 Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

Saturday, May 9th 2020

BTB Home Workout
Warm Up
20 Sec High Knees
20 sec Butt Kicks
20 Leg Swings
10 Air Squats
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
5 Pushups
3 Burpees

“Double Time”
For Time:
20 Burpees
40 Air Squats
800m Run
20 Burpees
40 Air Squats
800m Run
20 Burpees
40 Air Squats
800m Run
20 Burpees
40 Air Squats

BTB Boot Camp
@ 0:00

12 min AMRAP
-20 Plank Up Downs
-20 Pushups
-20 Mountain Climbers

@12:00
-400m Run

@18:00
12min AMRAP
-20 Overhead Lunges
-20 Air Squats
-20 KB/DB Swings

Notes: You’ll need a KB/DB and a yoga mat or towel

Friday, May 8th 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Air Squats
Per Arm
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Cleans
3 DB Squat Cleans

“Round-A-Bout”
1 Round:
50 Single Arm Alternating DB Squat Cleans
100 Double-Unders
50 Hand-Release Pushups
100 Double-Unders
50 Single Arm Alternating DB Squat Cleans

Body Armor
10min EMOM
Odd – 4 Tempo Split Squats (left)
Even – 4 Tempo Split Squats (right)

*4 seconds down, regular speed up.
*Add weight if you want

Thursday, May 7th 2020

Warm Up
20 Shoulder Circles
5 Inch Worms
20 Mountain Climbers
20 Sec Runner’s Lunge (per side)
20 sec Down Dog
20 sec Up Dog
5 Sit Throughs/Side
5 V Ups
3 Reverse Burpees

“Deck of Cards”
10min AMCAP (as many cards as possible)

Rest 5 Min

10min AMCAP
Spades – V-ups
Hearts – Shoulder Taps (R/L)
Diamonds – Mountain Climbers (R/L)
Clubs – Sit Throughs (R/L)
Joker – 10 Reverse Burpees

*Get through as many cards in a physical or virtual
deck of cards with 4 jokers
*Suit determines exercise and number determines amount of reps
*Jack=11, Queen=12, King=13, Ace=14

Monday, May 4th 2020

Warm Up
20 Shoulder Circles
5 Inch Worms
20 Mountain Climbers
20 Sec Runner’s Lunge (per side)
20 sec Down Dog
20 sec Up Dog
10 Lunges/Side
5 V Ups
3 Reverse Burpees

“Barbs”
3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups

Rest 3:00 between rounds

Body Armor
Tabata Goblet Squats

Friday, May 1st 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Air Squats
3 DB Sumo Deadlifts
3 DB Shrugs
3 DB Sumo Deadlift High Pulls
3 DB Goblet Thrusters

DB True Grit
For Time
200 DB Sumo Deadlift High Pulls
*At 1:00 start Death by Goblet Thrusters

Rest 5 min

Body Armor
Alternating Tabata (8rds)
Wall Sit Hold
Romanian Deadlift Hold

Thursday, April 30th 2020

Warm Up
20 Sec High Knees
20 sec Butt Kicks
20 Leg Swings
10 Air Squats (slow)
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
5 V Ups
10 Glute Bridges

United in Movement Workout #4
9 Min AMRAP
30-20-10 of:
R/L Mountain Climbers
Butterfly Sit-Ups
Right into…
30-20-10 of:
Plank Up Downs
Butterfly Sit-Ups

Rest 5 min

United in Movement Workout #7
10 Min AMRAP
1-2-3-4… etc…
Wall Walks
30 Double-unders

*If you can’t do a wall walk sub Inchworms