Workout Of The Day

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“Deadball” Row WB SDLHP (Time)

“Deadball”

4 Rounds

25 Cal Row/Ski/Bike

20 Wall Balls

15 Sumo Deadlift High Pulls

RX+-95/65#, 20/14#, 10/9′

RX -75/55#, 20/14#, 10/8′

50-59 -55/45#, 14/10#, 10/8′

60+-45/35#, 10/6#, 10/8′

Basics-15 Cal, 10, WB, 5, SDLHP

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“Gone in 60 seconds” DBL DBS BURP DU (Time)

“Gone In 60 Seconds”

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

On the Minute: 20 Double Unders

*30 Singles

RX+-50/35#

RX -35/20#

50-59 -20/15#, no weight lunges

60+-15/10#, 20 JR, no weight lunges

Basics-12 Lunges, 10 Snatches, 8 Burpees, 20 Jump Ropes ever min
DESCRIPTION

Double unders at the top of every minute will interrupt your progress on this three round workout

Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders

With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

After each set of double unders, pick up wherever you left off in the round

Your score is the total time it takes you to complete the 3 rounds

We expect this workout to take between 18-25 minutes to complete

DOUBLE UNDERS

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed or choose from another variation listed in the “subs” section

DUMBBELL MOVEMENTS

We’ll use a single dumbbell for both movements today

Choose your weight based off the more challenging of the two – the dumbbell snatch

This should be a load that you can cycle for 20+ reps unbroken when fresh

On each movement, you’ll alternate sides every rep:

Lunges: 20 Reps Per Leg

Snatches: 15 Reps Per Arm

The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches

Ensure you are fully locked out up top on each movement before switching sides

You can hold the dumbbell wherever is most comfortable for you on the step back lunges

BURPEES

The burpees to finish out each round are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up

Finish at full extension with a small clap overhead and some air under the feet

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“Cinnamon Swirl” Run PU PP DL (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses

15 Deadlifts

RX+-95/65, Strict Pull Ups

RX -95/65#, Kipping Pull ups

50-59 -65/55#, Jumping Pull Ups

60+-55/45#, Ring Rows

Basics-10 min AMRAP, Ring Rows, Light weight
DESCRIPTION

Today’s workout is longer, light, and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifting

We can expect to complete around 7-10 rounds when all is said and done

STRICT PULL-UPS

Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

BARBELL MOVEMENTS

The barbell is intended to be light for the push presses and very light for the deadlifts

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that you can complete the 10 reps unbroken in every round today

Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders

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“Athlete’s Foot” BJ T2B KBS (5 Rounds for reps)

“Athlete’s Foot”

5 Rounds:

1 Minute Box Jumps

1 Minute Toes to Bar

1 Minute Kettlebell Swings

1 Minute Rest

RX+-Same as RX

RX -24/20″, 53/35#

50-59 -20/16″, 35/26#

60+-Step Ups, 26/18#

Basics-3 Rounds. Step Ups, Sit Ups, Light KB

Score is total reps for each round
DESCRIPTION

We’ll work for 3 minutes before resting for 1 in today’s interval style workout

Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds

With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout

Reps cans be recorded during the rest between rounds

BOX JUMPS

These are standard box jumps, requiring full extension at the top before coming down

We recommend stepping down or jumping down instead of rebounding these reps

TOES TO BAR

If you have over 15 reps unbroken when fresh, let’s complete this station as prescribed

If you’re not quite there, complete a variation listed further down the page

KETTLEBELL SWINGS

These swings will finish all the way overhead

This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh

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WOD

“Long Beach” DU RUN BFB (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

* Singles- 320-160-80

*30 min Time Cap

RX+-Same as RX

RX -As Written

50-59 – 160-80-49 singles

60+-Just Burpees, 160-80-40 Singles

Basics -1 Round of each with following reps

55JR/400m/20, 25JR/200m/10, 15JR/100m/5
DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

DOUBLE UNDERS

If you have 100+ double unders unbroken, complete this workout as written

If you’re under 100 reps, consider reducing the reps or completing another variation

Use the following time recommendations when considering your options:

160 Double Unders: 3:00 or Less

80 Double Unders: 1:30 or Less

40 Double Unders: :45 or Less

BAR FACING BURPEES

Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee

Make sure to face the barbell in the bottom of your burpee

You can jump up or step up off the ground

Jump with both feet over the bar

You do not need to stand to full extension

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WOD

“Herky Jerky” WB DBCJ DBBSU ROW (Time)

“Herky Jerky”

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

1000m Row/800m Run/50/35 Bike

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

RX+-50/35#, 24/20″, 20/14#, 10/9′

RX -35/20#, 24/20″, 20/14#, 10/8′

50-59 -20/15#, 20/16″, 14/10#, 10/8′

60+ -15/10#, step ups, 10/6#, 10/8′

Basics-20 WB, 15 HC, 10 Step Ups, 500m Row
GENERAL

This big up and back chipper workout is designed to take about 15-20 minutes to complete

WALLBALLS

Choose a weight that allows you to complete 30+ reps unbroken when fresh

SINGLE DUMBBELL HANG CLEAN & JERK

We’ll switch arms every 5 reps here

Choose a weight that allows you to complete between 15-20 reps at a time

For the hang clean, you can swing the dumbbell between your leg like a kettlebell

On the jerk, you can push press or push jerk the weigh overhead

SINGLE DUMBBELL BOX STEP-UPS

We’ll alternate legs every rep on the single dumbbell box step-ups

You can hold the dumbbell wherever is most comfortable for you

With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder

Make sure to stand to full extension on top of the box

If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks

Choose a weight or height that allows you to complete the 30 reps with only 1 break

ROW/SKI/BIKE/RUN

In the middle of the workout should take about 3:30-5:00 to complete

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“Murph Prep” (AMRAP – Rounds and Reps)

“Murph Prep”

20 min AMRAP

400m Run

5 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

The Run + 5 Rounds of “Cindy”equals 1 Round for the AMRAP

RX+-As Written

RX -As Written

50-59 -Jumping Pull Ups, Knee Push Ups

60+ -Ring Rows, Knee Push Ups

Basics-10 min AMRAP, Ring Rows, Knee Push Ups