Workout of the Day

March 26, 2020

Friday, 3/27

Warm Up

3 Rounds

10 Jump Squats

5 Inchworms 

10 Alt T Push Up

5 Plank to Squats

Met Con

“CrossFit Open Workout 14.5” aka #FTF

21-18-15-12-9-6-3 reps of:

Thrusters (Sub 2 x Air Squats) 

Object – facing Burpees 

Cool Down:

2 Rounds

60 sec Front Plank

30 sec Rest…

March 25, 2020

Thursday, 3/26

Warm Up

3 Rounds

12 Alt Spider Lunge 

6 Alt T Push Up

12 Supine Scorpion 

6 Plank to Squat

Met Con

“The Infinity Pool”

Climb The Ladder As High As You Can in 8 Minutes of:

2-4-6-8-10-12…etc (add 2 reps every time) 

Walking Lunge Steps (or Alt Reverse Lunge) …

March 24, 2020

Wednesday, 3/25

Warm Up

3 Rounds

15 Jumping Jacks

10 Alt Samson Lunge

10 Alt Dead Bug

5 Inchworms

Met Con

“Water Balloon Rocket Launcher” 

5 Rounds of

Run 200m (sub 250m Row, 15/12 Cal Bike or 60 seconds of mountain climbers) 

20 Straight Leg Sit Ups

Run 200m 

20 Snatches (Sub …

March 23, 2020

Tuesday, 3/24

Warm Up

3 Rounds

10 Hips To Wall

10 Supine Scorpions

10 Alt Bird Dogs

10 Alt T Push Ups

Met Con

“Duke Nukem” 

10-12-14-16-18-20 reps of Backpack or plate deadlifts* (lunges per leg) 

15-15-15-15-15-15 reps of Hollow Hold Flutter Kick (with weight) 

20-18-16-14-12-10 reps of Strict Press with backpack …

March 22, 2020

Monday, 3/23

Warm Up

3 rounds of 

6 Pause Sqauts

6 Single-leg hip bridges per side

6 Inchworms 

6 Spider Lunge with reach per side

Met Con

“Skydive From Space”

1 Minute of Devil’s Press w/backpack or plate (sub burpees) 

1 Minute of Bearhug Squats w/backpack or plate (sub air squats) 

1 …

March 21, 2020

Sunday, 3/22


Warm Up

3 Rounds
8 Spider Lunges
8Supine Scorpion
8 Alt Samson Lunges
8 Pause Squats

Met Con

For Time:
100 Lunge Steps
20 Windshield Wipers
80 Lunge Steps
40 Knees to Elbow*
60 Lunge Steps
60 Hollow Rocks
40 Lunge Steps
80 Sit Ups
20 Lunge Steps
Score by …

March 20, 2020

Saturday, 3/21


Warm Up

3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges

Met Con

For Time:
21 Burpees
400 M Run
15 Burpees
400 M Run
9 Burpees
400 M Run
15 Burpees
400 M Run
21 Burpees

Cool down

Walk 400 M…

March 19, 2020

Friday, 3/20


Warm Up

3 Rounds
6 Spider Lunges
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Pause Squats

2 Minutes Death Stretch/side (1 Min low/1 Min high)

Met Con

5 Rounds
1 Min Single Arm Thrusters (L)
1 Min V-Ups
1 Min Single Arm Thrusters (R)
1 Min Sit …

March 18, 2020

Thursday, 3/19

Warm Up

3 Rounds
15 Jumping Jacks
10 Spider Lunges
15 Mountain Climbers
10 Squats

Cardio Cardio Cardio

20 Minutes of Cardio
Run, Row, Bike

Use any modality to get and keep your heart rate up for 20 minutes.  


Score by perceived exertion (1-10) with 1 being the easiest.  Use …