Workout of the Day

April 6, 2020

Tuesday, 4/7

Warm Up

3 Rounds of:
15 Mountain Climbers
10 Alt Bird Dogs 
10 Hips To Wall
 5 Planks To Squats 

Workout Of The Day:

“Brick by Brick” 
In 3 Minutes Perform:
50 Double Unders (Single Unders or 100 Toe Touches) 
15 Deadlifts (Backpack, DB, Plate or Sub Alt Reverse Lunge) …

April 6, 2020

Monday, 4/6

Warm Up

3 Rounds

8 Alt T Push Ups

8 Alt Dead Bug

8 Jump Squats 

8 Supine Scorpions 

WOD

“If You Don’t Chew Big Red”  

For Time:

9 Snatches (Alt DB, Backpack, Plate, or Jump Squats) 

9 Thrusters (Single Arm DB – switch every 3 reps, Backpack, Plate or Burpees) 

18 Straight Leg Sit …

April 4, 2020

Sunday, 4/5

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

15 Pause Squats

20 Mountain Climbers

Hero WOD

“Zachary Tellier”

10 Burpees

200 M Shuttle Run

10 Burpees

25 Push Ups

200 M Shuttle Run

10 Burpees

25 Push Ups

50 Lunges

200 M Shuttle Run

10 Burpees

25 …

April 3, 2020

Saturday, 4/4

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Pause Squats

6 Alt T Push Ups

Met Con

For Time:

3-6-9-12-15-12-9-6-3

Single Arm Thruster (L)

15 Double Unders (scale to 30 Single Skips or 30 Lateral Hops or Toe Taps)

Single Arm Thruster (R)

15 Hollow Rocks

Thruster reps change

April 2, 2020

Friday, 4/3

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Alt T Push Ups

6 Plank to Squat

6 Alt Samson Lunges

Skill

Turkish Get Ups 

30 Reps(15/side) NOT FOR TIME

Take time to move at a slow and controlled pace.  Build in load as ability and implements allow.

Met Con

April 1, 2020

Thursday, 4/2

Warm Up

3 Rounds

10 Spider Lunges

20 Mountain Climbers

10 Supine Scorpion

20 High Knees in Place

Prep:

2×200 M Run+3 Pull Up Option (start slow, increase pace on second round)

Met Con

AMRAP 20 Minutes

Run 200 M

5 Pull Up Option

10 Sit Ups

Scoring: Total reps, …

March 31, 2020

Wednesday, 4/1

Warm Up

3 Rounds

8 Squats

8 Alt Samson Lunges

8 Alt Dead Bugs

8 Supine Scorpion

Strength

Squats 

6x 5-8 As Heavy as Possible

Old weight in Goblet Hold, Front Rack, Bear Hug, Backpack or any combination to load as heavy as possible for 5-8 reps

Met Con

4-3-2-1 …

March 30, 2020

Tuesday, 3/31

Warm Up

3 Rounds

3 Inchworm to Plank

6 Alt T Push Ups

3 Rolling Split Straddles

6 Squat to Bootstrappers

Skill

Handstand Hold:

Accumulate 3 Minutes in as few sets as possible

Met Con

10 Rounds

In 1:30 

10 Push Press (either 5/side or 10 with both arms)

15 …

March 29, 2020

Monday, 3/30

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Squats

15 Mountain Climbers

20 Jumping Jacks

Prep:

5 Med Ball Extensions+30 Single Skips

5 Med Ball Jump Shrugs+30 Single Skips

5 Med Ball Cleans+15 Double Unders

Met Con

For time

1 Round

30 Med Ball Cleans

90 Double Unders

2 …