Workout of the Day

Friday, April 24th 2020

Warm Up
20 Jumping Jacks
20 Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Chair Step Ups
Per Arm
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Cleans
3 DB Thrusters

Open 21.3
For Time
50 Double DB Deadlifts
50 Ab Mat Situps
50 Box/Chair Step-ups
50 Single Arm DB Thrusters
*20 Min Time Cap

Rest 3 Min

Body Armor
5 Rds
1 Squat Complex
Rest :30s

1 Squat Complex:
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Thursday, April 23rd 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

“Triple Threat”
For Time:
100 DU, 50 Sit-Ups, 25 Broad Jumps
80 DU, 40 Sit-Ups, 20 Broad Jumps
60 DU, 30 Sit-Ups, 15 Broad Jumps
40 DU, 20 Sit-Ups, 10 Broad Jumps
20 DU, 10 Sit-Ups, 5 Broad Jumps
*Broad Jump Distance: 4ft for Guys, 3ft for Girls

Wednesday, April 22nd 2020

Warm Up
20 Shoulder Circles
5 Inch Worms
30 Mountain Climbers
10 Good Mornings
10 Cossack Squats
10 Jumps Squats
Per Arm
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Snatches

“Shenanigans”
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

Rest 3 Min

Body Armor
3 Rounds:
:30s Max DB Renegade Rows (Right)
:30s Max Chest Slap Pushups
:30s Max DB Renegade Rows (Left)
:30s Max Pushups
Rest 1:00 between

Tuesday, April 21st 2020

Warm Up
20 Jumping Jacks
20 Shoulder Circles
20 Leg Swings
10 Good Mornings
10 Hollow Rocks
Per Arm
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Cleans
3 DB Jerks

“White Knuckles”
For Time:
20 Strict Pull-Ups
400m Run
40 Dumbbell Hang Cleans
800m Run
40 Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups

Rest 3 Min

Body Armor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock.

Monday, April 20th 2020

Warm Up
20 Jumping Jacks
20 Shoulder Circles
10 Good Mornings
10 Air Squats (slow)
5 Inch Worms
20 sec Down Dog
20 sec Up Dog
10 Glute Bridges
3 Reverse Burpees

“Trust Fall”
AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees
*Every 2:00, starting at 0:00, 40 Double-Unders

Rest 3 Min

Body Armor
On the 2:00 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

Saturday, April 18th 2020

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

“Ham & Cheese”
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

Friday, April 17th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
10 Jumps Squats
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Cleans

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats “if no pullup bar:
1 round of Cindy = 10 Single DB Man Makers, 15 Air Squats”

Thursday, April 16th 2020

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

Open 21.2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

Rest 3 min

Tabata (12rds 20sec work:10sec rest)
Alt Leg V-Ups
Glute Bridges

Wednesday, April 14th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Good Mornings
10 Cossack Squats
10 Jumps Squats
3 DB Deadlifts
3 DB Shrugs
3 DB High Pulls
3 DB Snatches

Strength
3×3 per side
Tempo Single Arm OHS
(5 sec descent, 2 sec pause, 1 sec ascent)

Rest 3 Min

DB Nancy
5 Rounds For Time:
400m Run
20 Single Arm Dumbbell OHS

*OHS change arms as athlete chooses
but must be 10 per side

Tuesday, April 14th 2020

Warm Up
20 Jumping Jacks
20 Pass Throughs/Shoulder Circles
5 Inch Worms
10 Air Squats (slow)
10 Good Mornings
20 sec Down Dog
20 sec Up Dog
5 V Ups
10 Glute Bridges
3 Reverse Burpees

United in Movement Workout #5
5 Rds: 3 min work, 1 min rest
21 Jumping Lunges (42 total)
15 Clapping Pushups
9 Reverse Burpees
Max Broad Jumps (4ft/3ft)

*Broad Jump – 4ft for guys, 3ft for girls