April 08, 2020 Wednesday
40-30-20-10 reps, for time of: Front Squat Bent Over Row Push-upView Results
If you have a barbell, use it at 115/85 If no barbell, use the heaviest bag, box, etc. that you can front squat and safely put down.
April 07, 2020 Tuesday
3 rounds for time of: 50 Jumping Jacks 30 Hollow Rocks 10 Inch WormsView Results
Scaling Options: Hollow Rocks => :30 Hollow Hold => :30 Tuck Hold Inch Worms => 50ft Bear Crawl 50/30/10 Reps => 25/15/5 Reps 3 Things: - Attack today depending on how you feel. If you’re chomping at the bit, get after this one. If you’re just looking to move, this workout is a nice one to just cruise through. - The hollow rocks might be a sticking point for most today. 90 total reps is a lot. Break up as needed. - Stay virtuous on your inch worms, especially if attacking this workout hard. Don’t sacrifice form for time. Things should slow down a bit on these. Return to a full standing position between each rep and get a solid walk out and walk in each time.
5 rounds for time of: 12 Power Snatches, 75/55 lbs 12 Air Squats 12 Push Press, 75/55 lbsView Results
April 06, 2020 Monday
4 rounds, each round for time, of: 10 Burpees 50 Mountain Climbers 10 Burpees Rest 1:30 between each round.View Results
Scaling Options: Mountain Climbers => Plank Shoulder Taps 10/50/10 Reps => 5/25/5 Reps 3 Things: - INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio. If you find yourself taking longer than that, consider the scaled reps option. - CONSISTENCY. Like the run intervals on Saturday, we’re looking for consistency across rounds. So, yes, go hard. But also go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%. - Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!
5 rounds for time of: 30 Double Unders 20 Kettlebell Swings, 24/16 kg 10 BurpeesView Results
April 05, 2020 Sunday
Complete as many rounds as possible in 10 mins of: 10 Air Squats 9 Dumbbell Snatches, 50/35 lbs 10 Push-ups 9 Dumbbell Snatch (one arm - L)s, 50/35 lbsView Results
If you don't have a dumbbell, use a soup can, water bottle, etc.
April 04, 2020 Saturday
Every 1 min for 15 mins, alternating between: 8 Burpees 12 Mountain Climbers 16 Skater JumpsView Results
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps, for time of: Unbroken Double Unders Each set must be performed unbroken before you can move on to the next.View Results
Scaling Options: Double Unders => Single Unders I am including this as a separate workout for those of you with jump ropes!
April 03, 2020 Friday
3 rounds for time of: Walking Lunge, 100 ft 50 Air Squats 25 Back ExtensionsView Results
Complete as many rounds as possible in 15 mins of: 20 Alternating Dumbbell Snatches, 35/25 lbs 20 Push-ups Run, 200 mView Results
April 02, 2020 Thursday
5 rounds for time of: 20 American Kettlebell Swings 20 V-ups 20 Sit outsView Results
Use any object for KB swings: Kettle Bell Dumbbell Backpack Soup can Heavy book Spare child
Complete as many rounds as possible in 20 mins of: 5 Sumo Deadlift High-pulls, 115/75 lbs 5 Power Cleans, 115/75 lbs 5 Push Jerks, 115/75 lbs 5 Split Jerks, 115/75 lbs 10 Bar Facing BurpeesView Results
April 01, 2020 Wednesday
Tabata Plank Hold Tabata Tabata Bottom To Bottom Air Squat Tabata Push-up Tabata Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
March 31, 2020 Tuesday
Every 1:30 for 7:30 do: 15 Tuck Jumps 8 Handstand Push-upsView Results
Scaling Options: HSPU => Pike Push-ups => Hand Release Push-ups 3 things: - Each round should take around 1 minute to complete. If it's taking longer than that, this workout is going to get nasty fast. Consider scaling the reps back a bit. - Fast transitions. Go directly from the tuck jumps into the HSPUs. - HSPUs are meant to be unbroken. If you are a rock start at this movement, go with strict HSPU.
21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-upView Results
March 30, 2020 Monday
For time: 50 Plank Shoulder Taps 50 Straight Leg Sit-ups 50 Air Squats 50 Hollow Rocks Bear Crawl, 50 ft 50 Jumping Jacks 50 Push-ups 50 Glute Bridges 50 Skater Jumps 50 BurpeesView Results
Scaling Options: Shoulder Taps => :50 sec Plank Hold Hollow Rocks => :50 sec Hollow Hold Push-ups => Knee Push-ups Skater Jumps => Single Leg Vertical Jumps 3 Things: - "Filthy Fifty" at home for those familiar with that iconic CrossFit workout. - We're throwing the kitchen sink at you. Some movements you'll breeze through, others will take a bit more time. Push through as fast as you can. - Like Filthy Fifty we're saving the best for last. 50 burpees to end the entire thing. Finish strong!
March 29, 2020 Sunday
For 2 cycles: AMRAP in 10 mins of: 30 Mountain Climbers 20 Walking Lunges 10 Supermans Rest 5 mins between each cycle. For each cycle restart the AMRAP.View Results
Scaling Options: Mountain Climbers => :30 sec plank hold Walking Lunges => Box Step-ups 3 Things: - Keep the intensity high for each 10 min AMRAP. You get a full 5 min rest between AMRAPs, so treat each one like it's the only one you'll do. - Look to get many rounds for each AMRAP. The movement cycle time should be quick. If it isn't, consider reducing the reps for each movement. - Supermans. First time with this movement. Hold the top of each rep for a full second, and stay long (toes pointed, quads and glutes squeezed).
March 28, 2020 Saturday
10-9-8-7-6-5-4-3-2-1 reps, for time of: Chest-to-bar Pull-up Dumbbell Devil Press, pick loadView Results
Scaling Options: Chest-to-bar Pull-up > Pull-up > Ring Row
21-15-9 reps, for time of: Devil Press SquatView Results
You will need dumbbells, a backpack, or even heavy soup cans. The "devil press" includes a movement similar to an American kettle bell swing, meaning the weight will go over your head.
March 27, 2020 Friday
5 rounds for time of: 10 Weighted Box Step-ups 10 Dips 20 Hollow RocksView Results
The steps are 10 total, alternating legs. Be sure your step up platform is stable! Use any object (backpack, etc.) for weight. Use the same platform for the dips.
March 26, 2020 Thursday
Complete as many rounds as possible in 12 mins of: 8 Thrusters 8 Burpee Over BarsView Results
For this workout you will need any object you can hold at chest height, squat down, and then push over your head. An athletic bag, small suitcase (light), or backpack would be ideal. You can also use dumbbells or two kettle bells.
Complete as many rounds as possible in 12 mins of: 8 Thrusters, 95/65 lbs 8 Burpee Over BarsView Results
March 25, 2020 Wednesday
5 rounds, each round for time, of: 18 Dumbbell Snatches, pick load 9 Ring Dips 50 Double Unders Rest 3 mins between each round.View Results
March 23, 2020 Monday
3 rounds, 1 min per station, of: PVC Overhead Squat Burpee Sit-up Mountain Climber Plank Hold Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.View Results
4 rounds for time of: 10 Power Snatches, 95/65 lbs 30 Double UndersView Results
March 22, 2020 Sunday
40-30-20-10 reps, for time of: Hand Release Push-up Lying Windshield WiperView Results
March 21, 2020 Saturday
For 4 cycles: AMRAP in 4 mins of: 10 Tuck Jumps 10 L/10 R Forward + Reverse Lunges 30 Alternating Plank Shoulder Taps Rest 2 mins between each cycle. For each cycle continue the AMRAP.View Results
Scaling Options- Reps: 5 Tuck Jumps 5 L/5 R Forward + Reverse Lunges 20 Alternating Plank Shoulder Taps Movements: Alternating Plank Shoulder Taps > Alternating Kneeling Shoulder Taps
March 18, 2020 Wednesday
Tabata Burpee Tabata Air Squat Tabata Dip Tabata Walking Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
Standard for Tabata: Harriet Tubman = 352 reps Rosa Parks = 248 reps Ida B. Wells = 194 reps
March 17, 2020 Tuesday
4 rounds for time of: 20 Hollow Rocks 20 V-Ups 20 Mountain Climbers 10 Supermans 10 Windshield WipersView Results
Harry Potter: 9 minutes Ron Weasley: 12 minutes Neville Longbottom: 14 minutes
March 16, 2020 Monday
10 rounds for time of: 10 Push-ups 15 Air Squats 20 Sit-upsView Results
Superhero: 10 rounds in 10 minutes Plucky Sidekick: 10 rounds in 13 minutes Resourceful Bystander: 10 rounds in 15 minutes