Workout of the Day

May 29, 2020

Saturday, 5/30

Warm Up

2x
30 Jumping Jacks
10 Spider Lunge and Reach
30 Mt Climbers
8 Supine Scorpions
30 Split Jacks
6 Squat to Bootstrappers

Met Con

400m Run – 30 Burpees
400m Run – 30 Deadlifts
400m Run- 30 Burpees
400m Run – 30 Hang Squat Cleans
400m Run – …

May 29, 2020

Friday, 5/29

Warm Up

3 Rounds

12 Jumping Jacks

9 Pause Squats

12 Mountain Climbers

6 Alt T Push Ups

Met Con

Prep:

In 1 Minute: 6 Jump Squats, single skips in remaining time

Rest :30

In 1 Minute: 3 Front Squats+3 Push Press, single skips in remaining time

Rest :30

In …

May 27, 2020

Thursday, 5/28

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

5 Plank to Squat

20 Mountain Climbers

1:30 Single Leg Flexion/side

Met Con

Two rounds each

In 4 minutes

Two rounds of:

10 Burpees

Run 200 M

Max Sit Ups in remaining time

Rest 2 Minutes

In 4 minutes…

May 26, 2020

Wednesday, 5/27

Warm Up

3 Rounds

4 Spider Lunge w/ reach up

8 Alt Samson Lunges

4 Squat to Bootstrappers

8 Alt T Push Ups

Met Con

As far as possible in 16 minutes

4 Push Press

4 Walking Lunge steps

4 Hang C&J

4 Walking Lunge steps

4 Power Snatch

4 …

May 25, 2020

Tuesday, 5/26

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Spider Lunge w/ Reach up

6 Hips to Wall

Met Con 1

EMOM 12 minutes (4 rounds each)

A) 6 Single Leg RDL/side

B) 6 Broad Jumps

C) 15 Flutter Kicks (holding weight from RDLs overhead)

Met Con 2

For time:…

May 24, 2020

Memorial Day, 5/25

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

5 Dolphin Push Ups

20 Mountain Climbers

“Murph”

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run

Scaling Options

1/2 “Murph”

  • Pull Up Bar Available
    • 800 M Run
    • 50 Pull Ups/100 Push Ups/150
May 23, 2020

Sunday, 5/24

Warm Up

3 Rounds
6 Bird Dogs
6 Alt T Push Ups
6 Hollow Rocks
6 Arch Rocks

Sunday Midline

EMOM 20:
A) 2 Turkish Get Ups
B) :40 Max Effort Hollow Hold/ :20 Rest
C) :40 Max Reps V Ups
D) :40 Max Effort Plank/ :20 Rest

*Score is …

May 22, 2020

Saturday, 5/23

Warm Up

2x
30 Jumping Jacks
12 Spider Lunge and Reach
30 Mt. Climbers
10 Supine Scorpions
30 Split Jacks
8 Squat-to-Bootstrappers
30 Jumping Jack Complex
6 Inchworms

Met Con

Every 3 min x 5
A:
10 DB Snatch Left Arm
10 OH Lunge Left Arm
20 Double Unders (40 …

May 21, 2020

Friday, 5/22

Warm Up

3 Rounds Of:

12 Alt Spider Lunge w/Reach 

6 Alt T Push Up

12 Alt Samson Lunge

6 Squat To BootStrap

Workout Of The Day

“The Pirate Ship”

For Time:

60 Double Unders 

30 Goblet Squats w/DB, KB, Plate or Backpack (No Weight Option – Air Squats) 

20 …