Workout of the day
Monthly Archive
Thursday, January 31st
RX
Scale as needed
Strength
6x4 Power snatch
10 Minute AMRAP
30 double unders
15 power snatch (75/55)
Anywhere
Gymnastics
Practice Handstand walks for 10 Minutes
10 Minute AMRAP
30 Double unders
15’ handstand walk
Wednesday, January 30th
RX
Scale as needed
20 Minute EMOM
10 deadlift
7 handstand push ups
2 Rounds
30 mountain climbers
30 sit ups
30 hollow rocks
Anywhere
3 Rounds for Time
20 Handstand push ups
20 Mountain climbers
20 Sit ups
20 Hollow rocks
Tuesday, January 29th
RX
Scale as needed
For Time
800m run
50 Box jump
25 Power Clean
25 Bar Facing Burpee
Anywhere
2 Rounds for Time
800m run
25 Burpee box jump
Monday, January 28th
RX
Scale as needed
5 Rounds for Time
12 DB snatch
9 Bench Press (Bodyweight)
6 Bar muscle up
Anywhere
5 Rounds for Time
12 Clapping Push-ups
6 Bar muscle up
Sunday, January 27th
RX
Scale as needed
20 Minute Bike Ride
10 cal sprint (at a vomit inducing pace) every 2 minutes
No Stopping
Anywhere
20 Minute Run
1:00 Minute sprint/3:00 recovery jog
Spend 25% of the time Sprinting
No stopping.
Saturday, January 26th
RX
Scale as needed
10 Rounds for Time
30 Double unders
10 Ring Row
10 Push ups
Anywhere
10 Rounds for Time
30 Double unders
5 Strict pull up
10 Push ups
Friday, January 25th
RX
Scale as needed
3 Rounds for Time
18 Calorie bike
60’ Handstand walk
10 DB snatch (100/70)
Anywhere
3 Rounds for Time
400m run
60’ Handstand walk
20 Hollow rocks
Thursday, January 24th
RX
Scale as needed
12 Minute AMRAP
8 Power cleans
8 Toes to bar
8 Bar facing burpees
Anywhere
12 Minute AMRAP
15 Air squats
10 Cossacks
5 Handstand push ups
Wednesday, January 23rd
RX
Scale as needed
12 Minute EMOM
Minute 1: 5 Clean and Jerks
Minute 2: 15 Wallballs
Core Work | 3 Sets
25 Second L-sit hold
25 Russian twists
25 Back extensions
Anywhere
3 Sets
25 Second L-sit hold
25 Russian twists
25 Back extensions
25’ Handstand walk
Tuesday, January 22nd
RX
Scale as needed
12 Minute AMRAP
12 Deadlifts
9 Bench press
6 Bar muscle up
Anywhere
For Time
5000m Row/Run
Monday, January 21st
RX
Scale as needed
Partner WOD | For Time
*Only one person is moving at a time
100 pull ups
10 clean and jerks (135/95)
100 push ups
10 clean and jerk
100 sit ups
10 clean and jerks
100 air squats
Anywhere
"Angie" | For Time
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Sunday, January 20th
RX
Scale as needed
Strength
3 Position Snatch
High Hang - Hang - Floor
20 Minutes to Work up to a heavy set
4 Rounds for Time
16 DB Snatch
16 Box jumps
Anywhere
4 Rounds for Time
15 Burpee Tuck jump
25 Sit ups
Saturday, January 19th
RX
Scale as needed
21 Minute EMOM
1: 15/12 Calorie Row 2: 15 Sumo Deadlift high pull (75/55) 3: 10 Toes to Bar
Anywhere
Death By Air Squats
Minute 1: 5 Air squats Minute 2 : 10 Air squats Minute 3: 15 Air squats Increase reps by 5 every minute until failure
Friday, January 18th
RX
Scale as needed
Strength
5x5 Front squat
6 Tuck jumps right after each set
8 Minute AMRAP
* Reps increase by 3 each round (3-6-9-12...)
Clean and Jerk (135/95)
Burpee over bar
Anywhere
50 Rounds for Time
1 Burpee
2 Push ups
4 Mountain climbers
Thursday, January 17th
RX
Scale as needed
10 Rounds for Time
30 Double unders
10 Pull ups
10 Push press (95/65)
Anywhere
10 Rounds for Time
30 Double unders
10 Pull ups
10 Push ups
Wednesday, January 16th
RX
Scale as needed
3 Rounds for Time
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Anywhere
3 Rounds for Time
20 Shoulder taps
30 Sit ups
40 Air squats (hands overhead)
Tuesday, January 15th
RX
Scale as needed
5 Rounds For Time
15 Bar Facing Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Anywhere
For Time/Pride
100ft Burpee Broad jump
Monday, January 14th
RX
Scale as needed
15 Minute AMRAP
15 Box jumps
12 Deadlifts (225/155)
9 HSPU
Anywhere
15 Minute AMRAP
15 Box jump
12 Reverse Lunge
20’ Handstand walk
Sunday, January 13th
RX
Scale as needed
12 Minute AMRAP
50 Double Unders
15 Toes to Bar
Anywhere
12 Minute AMRAP
50 Double Unders
20 Second L-sit hold
Saturday, January 12th
RX
Scale as needed
20 Minute AMRAP
15 Calorie row
10 Handstand Push up
5 Front squats
1 Rope climb
Bonus (not optional)
1:30 Bar facing burpee
1:00 rest
1:00 Bar facing burpee
0:30 rest
0:30 Bar facing burpee
Anywhere
10 Minute EMOM
6 Handstand push ups
Bonus (not optional)
1:30 Bar facing burpee
1:00 rest
1:00 Bar facing burpee
0:30 rest
0:30 Bar facing burpee
Friday, January 11th
RX
Scale as needed
3 Rounds for time
80 Double unders
40 Air squats
20 Deadlifts (185/125)
Anywhere
3 Rounds for time
80 Double unders
40 Air squats
20 single leg toe touches
Thursday, January 10th
RX
Scale as needed
15 Minute AMRAP
20 Box jumps
20 Pull ups
20 Push press
Anywhere
15 Minute AMRAP
20 Box jumps
20 Pull ups
20 Push press (challenging object)
*no pets or children for push press
Wednesday, January 9th
RX
Scale as needed
5 Rounds for time
15 Wall balls
15 Kettlebell swings
"Durante Core" | 5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min
Anywhere
"Durante Core" | 5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min
Tuesday, January 8th
RX
Scale as needed
Warmup
5 minute shuttle run
2 minute rest
3 minute shuttle run
8 Minute AMRAP
1-1, 2-2, 3-3, 4-4...
Power Clean (185/125)
Burpee over bar
Anywhere
Warmup
5 minute shuttle run
2 minute rest
3 minute shuttle run
8 Minute AMRAP
1-1, 2-2, 3-3, 4-4...
Air squat
Tuck jumps
Monday, January 7th
RX
Scale as needed
Strength
4 x 10 Front squat
*Perform a set every 2 minutes
3 Rounds for time
75 Double unders
50 Walking lunge
25 Push ups
Anywhere
3 Rounds for time
75 Double unders
50 Walking lunge
25 Push ups
Sunday, January 6th
RX
Scale as needed
10-9-8-7-6-5-4-3-2-1
For Time
DB Snatch (100/70)
Box Jumps (30/24)
Accessory Work | Tabata (8rds)
20 sec. Hollow Hold
10 Sec. Superman Hold
Anywhere
Tabata
*8 Rounds of each movement 0:20 on/0:10 off
Hollow hold
Superman Hold
Handstand hold against wall
Should taps
Saturday, January 5th
RX
Scale as needed
4 Rounds for time
18 Wall balls
15 Power snatch (75/55)
12 Bar facing Burpees
9 Chest to bar pull ups
Strength
5x5 Back Squat
Anywhere
4 Rounds for time
20 Air squats
15 Burpee
10 Box jumps
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