DAILY WORKOUT

Monday, January 4, 2021

Monday, January 4, 2021

WARM-UP 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Front Plank Hold :20 Hollow Hold 4 Burpees EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK... Goat Work! Pick Your Poison & Practice! (No...

Sunday, January 3, 2021

Sunday, January 3, 2021

WARM-UP 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) STRENGTH ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) WORKOUT FOR...

Saturday, January 2, 2021

Saturday, January 2, 2021

WARM UP Jump Rope Warm Up :30 each Single Unders 5 Left/5 Right Running In Place Crossovers Backwards 5 Left/5 Right Backwards Backwards Running in Place Backwards Crossovers Double Unders PVCs Forward Pass Throughs Reverse Pass Throughs Good Mornings Overhead Squats...

Friday, January 1, 2021

Friday, January 1, 2021

WARM-UP 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps BENCHMARK WORKOUT "THE 2021 EXPERIENCE" AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75)|(75/55)...

Thursday, December 31, 2020

Thursday, December 31, 2020

WARM-UP 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) BENCHMARK WORKOUT "BALL...

Wednesday, December 30, 2020

Wednesday, December 30, 2020

WARM-UP ON 8:00 RUNNING CLOCK… 250m Row 30 Jumping Air Squats 250m Row 30 Glute Bridge-Ups 250m Row 5 DBL DB DL 50 Single or Double Unders 250m Row 5 DBL DB DL 10 DBL DB Swing 50 Single or Double Unders -2:00 Rest / Transition- GOAT WORK! 5:00 to determine what aspect...

Tuesday, December 29, 2020

Tuesday, December 29, 2020

WARM-UP 2:00 Row Into… 3 ROUNDS 10 PVC Pass Through 10 PVC Reverse Pass Through 10 PVC OHS STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) WORKOUT 3 SETS ON A 5:00 RUNNING...

Monday, December 28, 2020

Monday, December 28, 2020

WARM-UP 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS 10 Scap Push-Ups 10 Box Push-Ups 10 Slam Ball G2O SKILL EMOM x 12 MINUTES Min 1 - :45 Plank Hold Min 2 - :45 Diamond Push-Ups Min 3 - :45 Hollow Rocks (No...

Sunday, December 27, 2020

Sunday, December 27, 2020

WARM-UP ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run STRENGTH ON A 15:00 RUNNING CLOCK... Build to a...

Saturday, December 26, 2020

Saturday, December 26, 2020

WARM-UP 2:00 row Then AMRAP8 10 Bootstrappers 10 Inchworms 10 Elbow punches 5 Burpees WORKOUT AMRAP 30 20 Calorie Row 16 Burpees 8 Squat Cleans (155/115/75) One person works while the other rests. Switch with partner as needed.

Thursday, December 24, 2020

Thursday, December 24, 2020

WARM-UP 200m Bike 5 Empty Barbell Power Cleans 5 Up Downs to Plate 5 Empty Barbell Front Squats 5 Sit Ups 5 Push Ups 5 Ground to OH 5 Slam Balls 5 Empty Barbell Deadlifts 5/5 Lunges 5 Russian Twists 5 Empty Barbell Thrusters 12 Days of CrossFitMas 1 - 10/8 Calorie...

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