Workout of the Day

Sun 31

Sunday, May 31, 2020

Gross Strength BSQ – Spend 20 Minutes Establishing 2 RM  WOD Fight Gone BadRow CaloriesWall Ball (#20/#14)Sumo Deadlift High Pull (#75/#55)Box Jump (20”)Push Press (#75/#55)1:00 x 5Rest 1:003…

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Sat 30

Saturday, May 30, 2020

Gross Strength  OHS 10 x 2 OTM (@3RM)  WOD  DL: 50 (#135/#95)Pull Up: 40PP: 30HSPU: 20SN:10 For Time Austere Track Burpee Bar Touch: 10 (6” above reach)Pull-Up: 510 Rounds…

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Fri 29

Friday, May 29, 2020

Gross Strength  TH 7 x 1 E3M (Heavy Single) WOD  PCL&J: 15 (#185/#135)DU: 305 Rounds for time Austere Track Air Squat: 25Run: 20010 Rounds for time

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Thu 28

Thursday, May 28, 2020

Gross Strength  PP 5 x 5 E3M (Set PR for 5RM)  WOD  OHS: 12 (#155/#105)Burpee over the bar: 105 Rounds for time Austere Track Sprint: 100MRest as needed10…

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Wed 27

Wednesday, May 27, 2020

Gross Strength  FSQ 10 x 1 OTM (@3RM)  WOD  Swing: 50 (24kg/16kg)Burpee: 303 Rounds for time Austere Track Flip Squat: 20 (Choose weight)AbMat Sit-Up: 20Toes to Bar: 105…

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Tue 26

Tuesday, May 26, 2020

Gross Strength  DL Max Reps in 2:00 (#275/#185) WOD  FSQ: 15 (From Ground) – #185/#120Swing: 30 (32kg/24kg)Pull Up; 153 Rounds for time Austere Track Pistol 1/1 x 10…

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Mon 25

Monday, May 25, 2020

Gross Strength  P 5 x 2 E3M (@3RM) WOD  Row: 500MRun: 400M4 Rounds for time Austere Track Run: 800MRoll., stretch and work on anything 

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Sun 24

Sunday, May 24, 2020

Gross Strength  BSQ 10 x 3 OTM (@5RM)  WOD  Murph w/Vest #20/#14Run 1 Mile100 Pull-Ups200 Push-Ups300 Air SquatsRun 1 Mile

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Sat 23

Saturday, May 23, 2020

Gross Strength  SDL 5 x 3 E3M (@5RM) WOD  :20/:10 x 24 (Rotate though exercises)Ring Row (Feet on 20” box)Box JumpRing Push-Up (Feet 20” Box) Austere Track :20/:10…

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Fri 22

Friday, May 22, 2020

Gross Strength  BP 10 x 2 OTM (@3RM)  WOD  RandySN: 75 (#75/#55)For time Then Row 1k Score Randy, 1K, and total time.  Austere Track Run: 4 Miles for…

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Thu 21

Thursday, May 21, 2020

Gross Strength  OHS 7 x 1 E3M (@3RM)  WOD  Dumbbell DeadliftDumbbell High Hang CleanDumbbell Front SquatDumbbell Shoulder to OverheadC2B Pull-Up: 5AMRAP: 20 Minutes Austere Track Hand to Hand…

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Wed 20

Wednesday, May 20, 2020

Gross Strength  TH 5 x 5 E3M (Establish 5RM)  WOD  Sumo Deadlift High Pull: 10Push Jerk 12 (#115/#75)Ball Slam: 15 (#30/#20)3 Rounds for time Austere Track Run: 200M Burpee:…

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Tue 19

Tuesday, May 19, 2020

Gross Strength  PP 10 x 1 OTM (@3RM)  WOD  Row: 500MSnatch: 10 (#185/#120)3 Rounds for time Austere Track Dumbbell Snatch 1/1 x 10 (20 Reps – Choose weight)Pull-Up:…

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Mon 18

Monday, May 18, 2020

Gross Strength  FSQ Max Reps in 2:00 (#185) WOD  Row: 2000MAir Squat: 300AbMat Sit-Up: 200Push-Up: 100Row: 2000M  Austere Track Sprint: 100MAir Squat: 25AMRAP: 15 Minutes

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Sun 17

Sunday, May 17, 2020

Gross Strength  DL 5 x 2 E3M (3RM)  WOD  Dumbbell Thruster: 25 (#35/#25)Toes to bar/Chest to bar: 5 (Done as a set)Run: 100M5 Rounds for time Austere Track…

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Sat 16

Saturday, May 16, 2020

Gross Strength  P 10 x 3 OTM (@5RM)  WOD  :20/:10 x 24 (Cycle through exercises) Box Jump (24”/20”)Ring Push-UpDouble Under  Austere Track Load a backpack and go for a…

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Fri 15

Friday, May 15, 2020

Gross Strength  BSQ 5 x 3 E3M (@5RM)  WOD  Double Kettlebell Snatch: 12 (24kg/16kg)Handstand Push-Up: 105 Rounds for time Austere Track Push-Up: 5Ring Row: 10Split Jump: 1010 Rounds…

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Thu 14

Thursday, May 14, 2020

Gross Strength  SDL 10 x 2 OTM (@3RM) WOD  Run:100M OTM 10 Minutes Then Burpee 10 OTM 10 Minutes

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Wed 13

Wednesday, May 13, 2020

Gross Strength  BP 7 x 1 E3M (@2RM)  WOD  Thruster (#115/#75)Pull-Up3, 6, 9, 12, 15, 18, 21, 24, 27…AMRAP: 15 Minutes Austere Track Air Squat: 50Arm Hauler: 10…

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Tue 12

Tuesday, May 12, 2020

Gross Strength  OHS 5 x 5 E3M (Set PR)  WOD  Power Snatch: 3 (#115/#75)Overhead Squat: 6Burpee over the Bar: 9 AMRAP: 20 Minutes   Austere Track Run: 200Burpee: 10Toes…

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Mon 11

Monday, May 11, 2020

Gross Strength  TH 10 x 1 OTM (@3RM)  WOD  Wall Ball: 15 (#20/#14)Ball Slam: 15 (#30/#20)AbMat Sit-Up: 20AMRAP: 15 Minutes   Austere Track Kettlebell Swing: 25 (Choose weight)AbMat Sit-Up:…

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Sun 10

Sunday, May 10, 2020

Gross Strength  PP Max Reps (Max reps in 2:00 – #115/#75) WOD  Snatch (#155/#105)Bar Muscle Up15, 12, 9, 6, 3, for time Austere Track Dumbbell Thruster: 20 (Choose…

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Sat 9

Saturday, May 9, 2020

Gross Strength  FSQ 5 x 2 E3M (@3RM) WOD Run: 1 Mile10 Rounds of CindyRun: 1 MileFor time At Home Load a backpack and go for a long…

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Fri 8

Friday, May 8, 2020

Gross Strength  DL 10 x 3 OTM (@5RM) WOD Power Snatch (#95/#65)Bar MUHandstand Push-Up21, 15, 9 for time At Home Run: 200MOTM 20 Minutes Another one of my favorites…

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Thu 7

Thursday, May 7, 2020

Gross Strength  P 5 x 3 E3M (@5RM)  WOD :20/:10 x 40 (Cycle through Exercises)Dumbbell Snatch (#50/#35)Wall Ball (#20/#14)AbMat Sit-UpSwing (24kg/16kg) At Home Dumbbell Cluster: 12 (Choose weight)Walking…

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Wed 6

Wednesday, May 6, 2020

Gross Strength  BSQ 10 x 2 OTM (@5RM)  WOD Row: 500M Run: 400M5 Rounds for time At Home Love this one…Horizontal Arm Circles – 4 Count: 25Arm Haulers –…

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Tue 5

Tuesday, May 5, 2020

Gross Strength  SDL 7 x 1 E3M (@2RM)  WOD :20/:10 x 24 (Complete 8 Intervals on one exercise before moving on to the next one)Dumbbell Thruster (#45/#35)Box Jump…

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Mon 4

Monday, May 4, 2020

Gross Strength  BP 5 x 5 E3M (Set PR)  WOD NancyRun: 400M OHS: 15 (#95/#65) 5 Rounds for time At Home Ring Row: 10Box Jump: 12Run: 100M AMRAP: 15 Minutes

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Sun 3

Sunday, May 3, 2020

Gross Strength  OHS 10 x 1 OTM (@3RM)  WOD Sumo Deadlift High Pull: 10 (#115/#75)Shoulder to Overhead: 12Toes to Bar: 155 Rounds for time At Home Triceps Push-Up:…

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Sat 2

Saturday, May 2, 2020

Gross Strength  TH Max Reps Test – Max reps in 2:00 (#95/#65) – If you set the bar down during the 2:00 the set ends. You may rest…

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Fri 1

Friday, May 1, 2020

Gross Strength  PP 5 x 2 E3M (@3RM) WOD  Run: 200MDouble Kettlebell Clean and Press: 12 (24kg/16kg)AMRAP: 15 Minutes  Austere Track Dive Bomber Push-Up: 10Arm Haulers – 4…

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