Workout of the Day

Thu 30

Thursday, April 30, 2020

Gross Strength  FSQ 10 x 3 OTM (@5RM) WOD  Run: 1 MileAir Squat: 100AbMat Sit-Up: 100Push-Up: 100Run: 1 Mile for time At Home Run: 100M Bent-Over Row: 20 (Choose…

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Wed 29

Wednesday, April 29, 2020

Gross Strength  DL 5 x 3 E3M (@5RM)  WOD  Row: 500MHandstand Push-Up: 15Bar Muscle-up: 103 Rounds for time  At Home Horizontal Arm Circles – 4 Count: 25Arm Haulers…

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Tue 28

Tuesday, April 28, 2020

Gross Strength  P 10 x 2 OTM (@5RM) WOD  Prison Rules3 Reps every:15 Seconds for 16 Intervals – Rest 1:00 between exercisesPower Snatch (#95/#65)Power Clean and Jerk (#95/#65)Jump…

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Mon 27

Monday, April 27, 2020

Gross Strength  BSQ 7 x 1 E3M (@3RM) WOD  Assault Bike: 20 CaloriesWall Ball: 20AMRAP: 12 Minutes At Home Run: 100MAir Squat: 25Run: 100M Push-Up: 15AMRAP: 12 Minutes

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Sun 26

Sunday, April 26, 2020

Gross Strength  SDL 5 x 5 E3M (Set 5RM) WOD  American Swing: 10 (32kg/24kg)Ring Push-Up: 10AMRAP 3:00/1:00 Rest 3 Rounds  At Home Burpee Broad Jump: 10Arm Hauler – 4…

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Sat 25

Saturday, April 25, 2020

Gross Strength  BP 10 x 1 OTM (@3RM)  WOD  Butcher High Push: 50M (#180/#120)Kettlebell Swing: 20 (24kg/16)AMRAP: 7:00 Rest 3:00 Butcher Low Push: 50M (#180/#120)Kettlebell Snatch 1/1 x…

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Fri 24

Friday, April 24, 2020

Gross Strength  OHS Max Reps in 2:00 (New test – one set of max reps – #135/#95) WOD  “Tommy V“For time:115-pound Thruster, 21 reps15 ft Rope Climb, 12…

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Thu 23

Thursday, April 23, 2020

Gross Strength  TH 5 x 2 E3M (@ 5RM) WOD  Row: 250MSumo Deadlift High Pull: 10 (#95/#65)Shoulder to overhead 10 Rest 1:006 Rounds  At Home Pull-Up (or Ring Row):…

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Wed 22

Wednesday, April 22, 2020

Gross Strength  PP 10 x 3 OTM (@5RM) WOD  Power Snatch (#135/#95)Bar Facing Burpee3, 6, 9, 12, 15, 18, 21, 24, 27…Time Cap 12:00  At Home Dumbbell Thruster:…

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Tue 21

Tuesday, April 21, 2020

Gross Strength  FSQ 5 x 3 E3M (@5RM) WOD  Air Squat: 100Push Press: 75 (#75/#55)Front Squat: 50Push Press: 75Overhead Squat: 100 (#45/#35)For time At Home Dumbbell Snatch 1/1…

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Mon 20

Monday, April 20, 2020

Gross Strength  DL 10 x 2 OTM (@ 3RM)  WOD  Shuttle Run 20’/20’ 40’/40’Toes to Bar: 12 Hang Power Clean: 10 (#115/#75)AMRAP: 15 Minutes At Home Lunge Step: 40V-Up:…

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Sun 19

Sunday, April 19, 2020

Gross Strength  P 7 x 1 E3M (@2 RM) WOD  :30 Work/:30 Rest x 15 Intervals – Cycle throughBall Slam: #30/#20Wall Ball #30/#20Swing: 24kg/16kg At Home Push-Up: 12Leg…

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Sat 18

Saturday, April 18, 2020

Gross Strength  BSQ 5 x 5 E3M WOD  NateComplete as many rounds as possible in 20 minutes of:2 muscle-ups4 handstand push-ups8 kettlebell swings (32kg/24kg) At Home Load a…

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Fri 17

Friday, April 17, 2020

Gross Strength  SDL 10 x 1 OTM  WOD  Helen – Set PRRun: 400MAmerican Swing: 21Pull-Up: 123 Rounds for time At Home Dumbbell Press: 3 (Choose weight)Dumbbell Push Press:…

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Thu 16

Thursday, April 16, 2020

Gross Strength  BP Max Reps in 1:00 (#185/#120)Rest 1:005 Rounds WOD  Deadlift: 25 (#185/#120)GHD Sit-Up: 254 Rounds for time At Home Dumbbell Snatch: 1/1 x 10 (20 Reps)…

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Wed 15

Wednesday, April 15, 2020

Gross Strength  OHS 5 x 2 E3M (@3RM)  WOD  Dumbbell Complex (#50/#35)Deadlift: 3Hang Clean: 3Shoulder to Overhead: 3Run: 200MAMRAP: 15 Minutes Austere Track Bear Crawl: 50’Sit-up: 15Crab Crawl:…

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Tue 14

Tuesday, April 14, 2020

Gross Strength  TH 10 x 3 OTM (@5RM)  WOD  Assault Bike: 25 CaloriesButcher High Push: 25M (#180/#120)Bar MU: 10 3 Rounds for time At Home Run: 100MOTM 10 Minutes Run:…

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Mon 13

Monday, April 13, 2020

Gross Strength  PP 5 x 3 E3M (@5RM)  WOD  Run: 400M Toes to Bar: 25Box Jump: 25 (24”/20”)3 Rounds for time At Home Flag Push Up (Choose dumbbells)Toes to…

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Sun 12

Sunday, April 12, 2020

Gross Strength  FSQ 10 x 2 OTM (@3RM) WOD  Row: 1000MAir Squat: 100Ring Push-Up: 50Air Squat: 100Row:1000MFor time At Home Shuttle Run: 40’/40’ 20’/20’Dumbbell Thruster: 10 (Choose Weight)AMRAP:…

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Sat 11

Saturday, April 11, 2020

Gross Strength  DL 7 x 1 OTM (@3RM) WOD  Sumo Deadlift High Pull (#115/#75)Push PressBar Muscle up21, 15 9 for time At Home Do something unique to the…

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Fri 10

Friday, April 10, 2020

Gross Strength  P 5 x 5 E3M (work to a heavy 5RM) WOD  Front Squat: 3 (@8 RM)Dumbbell Snatch 1/1 x 3 – 6 Reps (#70/#50)Hand Walk: 40’AMRAP:…

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Thu 9

Thursday, April 9, 2020

Gross Strength  BSQ 10 x 1 OTM (@ 2RM) WOD  Dumbbell Low Carry Lunge: 25MRun: 50M AMRAP: 10 Minutes  Then Push Press: 3Push Jerk: 6Thruster: 9Run: 50MAMRAP: 10 Minutes

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Wed 8

Wednesday, April 8, 2020

Gross Strength  SDL Max Reps in 3:00 (#275/#185) WOD  :20/:10 x 32 (Cycle through exercises)DB Thruster (#50/#35)C2B Pull-UpDumbbell Gorilla Row (Feet wide, arm inside knees)Toes to Bar At…

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Tue 7

Tuesday, April 7, 2020

Gross Strength  BP 5 x 2 E3M (Work at 90% of last 2RM) WOD  Run: 200MSnatch: 7 (#155/#105)Rest 1:00AMRAP 20 Minutes  Austere TrackRun: 200MOTM 20 Minutes (The 200…

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Mon 6

Monday, April 6, 2020

Gross Strength  OHS 10 x 3 OTM  WOD  Interval – :30/:30 x 16 IntervalsPlank (On hands, not elbows)Push-UpSit-UpAir Squat

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Sun 5

Sunday, April 5, 2020

Gross Strength  TH 5 x 3 E3M (Clean into your first rep) WOD  DianeDL (#225/#155)HSPU21, 15, 9 for time

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Sat 4

Saturday, April 4, 2020

Gross Strength  PP 10 x 2 OTM WOD  Amanda9-7-5 reps for time of:Muscle-ups135-lb. squat snatches (#95 for ladies)Time Cap: 12 Minutes At Home Run: 1 MileRest 3:00Run: 1…

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Fri 3

Friday, April 3, 2020

Gross Strength  FSQ 7 x 1 E3M (Set heavy single) WOD  Rope Climb: 10Wall Ball: 100 (#30/#20)Strict Pull-Up: 50For time At Home Push-up: 10Flutter Kick (4 Count): 10Arm…

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Thu 2

Thursday, April 2, 2020

Gross Strength  DL 5 x 5 E3M WOD  Power Clean + Front Squat + Jerk (#185/#120)AbMat Sit-Up: 2015 Rounds for time At Home 5 rounds, 45 secs per…

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Wed 1

Wednesday, April 1, 2020

Gross Strength  P 10 x 1 OTM (@ 2RM) WOD  Butcher High Push: 50M (#180/#120)Kettlebell Swing: 10 (#124/#88)Stone to Shoulder: 5 (#150/#100)AMRAP 15 Minutes  At Home Lunge: 50’Sprint:…

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