Daily Workouts

Tue, 04/23/19
"Helen"

"Helen"

3 rounds for time

400m Run

21 KB Swings (53/35)

12 Pull-ups

Weighted Pull-up

5 x 3

Mon, 04/22/19
Workout of the day

Power Clean

Build to a heavy double

For Time on 1:00 Work/ 1:00 Rest Intervals

10-8-6-4-2 Power cleans (205/140)

15 Burpees after each round

Fri, 04/19/19
Partner Workout

2 Rounds for reps

5:00 "Cindy"

5:00 Echo Bike

Partner one performs 5:00 of Cindy while partner 2 bikes for 5:00, then switch. Repeat for 2 rounds (20 minutes).

One round of "Cindy" consists of 5 pull-ups, 10 push-ups, and 15 squats

Thu, 04/18/19
Workout of the day

For Time

60 Calorie row

45 DB Box Step-overs (50/35, 24"/20")

30 Toes to bar

15 DB Devil's press (50/35)

Wed, 04/17/19
Workout of the day

10:00 EMOM

A. 3-10 Strict HSPU

B. 10 DB Rows

2:00 Rest

10:00 AMRAP

10 Russian KB swings (70/53)

40 ft. Handstand walk

Tue, 04/16/19
Workout of the day

Front squat

Build to a heavy set of 3

15:00 AMRAP

15 Wall balls

10 Burpees

5 Strict pull-ups

200m Run

Mon, 04/15/19
Workout of the day

5:00 AMRAP

10 Power cleans (135/95)

50 Double-unders

5:00 Rest

5:00 AMRAP

10 Deadlifts (185/125)

15/12 Calorie Echo Bike

Fri, 04/12/19
Partner Workout

For Time

100 Calorie row

100 DB Snatch (50/35)

100 Wall balls + bar hang*

100 Burpee box jump-overs

100 Calorie row

*For the wall balls, one partner must maintain a pull-up bar hang in order for the other to perform wall balls

Thu, 04/11/19
Workout of the day

15:00 AMRAP

20 ft. Handstand walk

20 ft. Reverse lunge

10 KB/DB Deadlifts

80 ft. Farmer's carry

20 Sit-ups

Wed, 04/10/19
Workout of the day

Back Squat

5 x 5 (build across 5 sets)

21-15-9 reps for time

D-ball clean (100/70)

Calorie Echo bike

Tue, 04/09/19
"Filthy 50"

For Time

50 Box jumps (24"/20")

50 Jumping pull-ups

50 Kettlebell swings (35lbs/26 lbs)

50 Walking lunges

50 Knees to elbows

50 Push press (45lbs/35lbs)

50 Back extensions

50 Wall ball shots (20lbs/14lbs to 10/9 foot target)

50 Burpees

50 Double unders*For the jumping pull-ups, set a box (or use adjustable pull-up bar) below pull-up bar so that when arms are straightened the pull-up bar is mid-way down the forearm.

Mon, 04/08/19
Workout of the day

Build to a heavy set of

1 Squat clean +

1 Hang squat clean +

1 Front squat +

1 Split Jerk

7:00 AMRAP

2-4-6-8-10...

Power clean & jerks (135/95)

Pull-ups (C2B)

Fri, 04/05/19
Partner Workout

For Time

10 Rope climbs

50 Thrusters (115/80)

8 Rope climbs

40 Thrusters

6 Rope climbs

30 Thrusters

4 Rope climbs

20 Thrusters

2 Rope climbs

10 Thrusters

One works, one rests. Partition reps between partners any way you'd like.

Thu, 04/04/19
Workout of the day

For Time

20 D-ball cleans (100/70)

30 Box jump-overs

40 Deadlifts (155/105)

50/40 Calorie Echo bike

Wed, 04/03/19
Workout of the day

12:00 EMOM

1 High hang snatch +

1 Hang snatch from top of knee

For Time

400m Run

15 Overhead squats (95/65)

10 Toes to bar

400m Run

15 Overhead squats

10 Toes to bar

400m Run

15 Overhead squats

10 Toes to bar

400m Run

Tue, 04/02/19
Workout of the day

30:00 EMOM (6x)

A. :30 Strict pull-ups

B. :45 DB Front rack lunge

C. :30 Push-ups

D. :45 KB Farmer's carry

E. :30 GHD Sit-ups

Mon, 04/01/19
Workout of the day

7:00 AMRAP

5 Power cleans (135/95)

10 Lateral burpees

15 Calorie row

Rest 7:00 and repeat.

Fri, 03/29/19
Partner Workout

20:00 AMRAP

10/8 Calorie Echo bike

7 Deadlifts (135/95)

6 Hang power cleans

5 Push jerks

4 Bar-facing burpees-Alternate full rounds with your partner-Reset bike monitor each round

Thu, 03/28/19
Workout of the day

5 Rounds not for time

8/8 Barbell reverse lunges

:15 L-sit

5 Rounds not for time

4/4 Turkish get-ups

100m Farmer's carry

Wed, 03/27/19
Workout of the day

Shoulder press

5-4-3-2-1

12:00 AMRAP

10 Med ball cleans

10 KB Sumo deadlift high pulls

15 Sit-ups

Tue, 03/26/19
Workout of the day

3 Rounds not for time

5 Strict pull-ups

10 Ring push-ups

15 Banded goblet squats

200m Run-Perform pull-ups, push-ups, and squats strict and slow. Focus on perfect movement.-Rest as needed between exercises.

3 Rounds for time

15 Wall balls

10 D-ball cleans

400m run

Mon, 03/25/19
Workout of the day

5 Rounds not for time

5 Deadlifts

5 Box jumps

500m Row-Build in load each set of deadlifts-Move immediately from deadlifts to 5 high box jumps. Build in height each set (jump higher each set, box height does not always necessarily need to increase- no misses!)-Row for quality technique. Pick a pace you can maintain every round and strive for the same 500m time every round-Rest as needed between rounds

Fri, 03/22/19
CrossFit Open Workout 19.5

For Time

33-27-21-15-9 rep rounds of:

95-lb. Thrusters

Chest-to-bar pull-upsTime cap: 20 minutes

Thu, 03/21/19
Workout of the day

4-5 Rounds not for time

10 Banded hollow body pull-downs

100 ft. KB/DB suitcase + waiter's carry

10/10 Single leg deadlifts

100 ft. Reverse sled pull

1:00 Parallette shoot throughs

Your first session is free. Let's do this.