Monday 03.30.2020

POSTED ON March 29, 2020

WDO | Monday 03.30.2020

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Warm Up:
3 rounds:
40 High Knees
20 Bodyweight Single Leg RDLs (Total)
20 Scap Push-ups
Dumbbell Workout:
21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Bodyweight Workout:
3 rounds for time of:
10 Burpee Box Jumps, 24/20 lbs
10 Ring Dips
Scaling Options:
Burpee Box Jumps => Burpee Box Step-ups
Ring Dips => Bar Dips => Bench Dips => Push-ups
3 Things:
– This one should be a pure burner. Three rounds of everything you got.
-Be mindful of your dip strength here. Once the triceps go, it’s hard to recover. If you can go unbroken, power to ya’. If not, split up into quick, small sets.
– These are kipping dips. If you aren’t proficient at kipping dips just yet, take some time before the workout to practice your technique. The kip will come in handy today.


Saturday 03.29.2020

POSTED ON March 28, 2020

WDO | Saturday 03.29.2020

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Warm Up:


3 Rounds:

10 Dumbbell or Bodyweight Single Leg Romanian Deadlift (Right/Left)

10 Inchworms

20 Air Squats

:30 Hollow Hold


Dumbbell Workout (can be done with kettlebells or barbells/bumpers or an odd object from home):


10-9-8-7-6-5-4-3-2-1 reps, for time of:

Chest-to-bar Pull-up

Dumbbell Devil Press, pick load

Scaling Options:

Chest-to-bar Pull-up > Pull-up > Ring Row


Bodyweight / No Equipment Workout:

For time:

50 Strict Pull-ups

100 Hand Release Push-ups

Run, 5 km

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Scaling Options:

Strict Pulll-ups => Kipping Pull-ups => *Ring Rows

Hand Release Push-ups => Hand Release Knee Push-ups => Knee Push-ups

Run 5km => Row 5km => Run 1mi  

*Keep ring row difficulty high



Friday 03.27.2020

POSTED ON March 26, 2020

WDO | Friday 03.27.2020

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Warm Up
3 rounds:
25 Plate Hops/50 Single Unders
10 Inchworms
10 DB or Bodyweight Single Leg RDL (R/L)
10 Bodyweight Windmills (R/L)
No Equipment Workout:
Complete as many rounds as possible in 12 mins of:
10 Jumping Air Squats
15 Push-ups
20 Hollow Rocks
Jumping Air Squat => Air Squat
Push-up => Knee Push-up
Hollow Rock = 20 sec Hollow Hold


Wednesday 03.25.2020

POSTED ON March 24, 2020

WDO | Wednesday 03.25.2020

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Warm Up:

3 Rounds:

200 meter jog or 1:00 High Knees  

1:00 Plank  or 1:00 Handstand Hold  

15 Air Squats  


No Equipment Workout:


Every 1 min for 15 mins, alternating between:

10 Burpees  

Handstand Walk, 20 ft  

Plank Hold, 45 secs  



Handstand Walk => 40 Shoulder Taps  


3 Things: 

– This is 5 total rounds. It’ll start easy, but it will get nasty, so be ready. 

– Do your best to start every movement at the top of the minute, no matter how tired you might be.

– If any movement takes longer than 45 secs, scale it back. I want at least 15 secs of built-in rest for each movement.


Dumbbell Workout:


5 rounds, each round for time, of:

18 Dumbbell Snatches, pick load  

9 Ring Dips  

50 Double Unders  


Rest 3 mins between each round.

Scaling Options:

Double Unders > Single Unders  > Jumping Jacks

Ring Dips > Bench Dips   > Push-ups



Friday 03.20.2020

POSTED ON March 19, 2020

WDO | Friday 03.20.2020

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Warm Up:
10 push up shoulder taps
:30 push ups plank
10 ring rows
A. Bench Press 5 sets of 5 75-85%; rest 2min
WOD 1: “Dark, Dark place?” 20min AMRAP
100 burpees over the rower
row for max distance


Thursday 03.19.2020

POSTED ON March 18, 2020

WDO | Thursday 03.19.2020

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Warm Up:
30ft/30ft single arm dumbell overhead carry
10 hediens
50ft reverse bear crawl
:30 bent knee hollow body hold
A1.) Every 1.30 x 5 – 8 Seated Double Dumbbell Strict
WOD 1: *Time cap 11min
7 Devil Press 50/35
11 Box Jump Overs 24/20
5 Rounds for Time


Wednesday 03.18.2020

POSTED ON March 17, 2020

WDO | Wednesday 03.18.2020

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Warm Up: As partners today
150m row (fastest one wins)
best out of 3
*Loser does 20 burpees
*Winner does 5 burpees
Metcon: “Carmen San Diego”
2min air bike calories
2min kettlebell farmers carry
2min shuttle jog
2min handstand hold max time
2min weighted sit ups
X4-5 sets (40-50min)
RX: 53/35 two KB; 45/35 plate for sit up
Intermediate: 53/35 two KB; 35/25 plate for sit up Beginner: 35/26 two KB; 35/25 plate for sit up
Cool Down: 3 rounds
2min forward fold
10 Cossack Squats hold at end range in the stretch 2min Dragon L/R


Tuesday 03.17.2020

POSTED ON March 16, 2020

WDO | Tuesday 03.17.2020

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Warm Up:
5 clean grip deadlifts
5 muscle cleans
5 clean high pulls
5 power cleans
X2 sets
A. Power Clean 5 sets of 5 at 70-85%; using the following rep scheme:
0-1.30 – 7 reps
1.30-3.00 – 7 reps
3.00-4.30 – 5 reps
4.30-6.00 – 5 reps
6.00-7.30 – 5 reps
7.30-9.00 – 5 reps
9.00-10.30 – 5 reps
WOD: “Burn it Down”
60 dumbbell Snatch 50/35
75 double unders
30 dumbbell snatch 50/35
75 double unders
20 dumbbell snatch 50/35
75 double unders


Monday 03.16.2020

POSTED ON March 15, 2020

WDO | Monday 03.16.2020

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Warm Up:
:15 deadhang
5 scap push ups
5 scap pull ups
5/5 thorax rotations
X2-3 sets
Strength: Build to a 5 RM using the following rep scheme:
0-2 – 10 reps
2-4 – 9 reps
4-6 – 8 reps
6-8 – 7 reps
8-10 – 5 reps
10-12 – 5 reps
12-14 – 5 reps
14-16 – 5 reps
WOD: “Strict and Heavy” 20min AMRAP
5 deadlifts 315/225
7 strict pull ups
9 strict push ups (chest must touch he ground but knees can’t)


Saturday 03.14.2020

POSTED ON March 14, 2020

WDO | Saturday 03.14.2020

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Warm Up:

800m run Then…

100ft farmers carry

:60 plank

50ft burpee broad jump

50ft bear crawl

*tag partner and they perform the warm up


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