Wednesday 5.27.20

CrossFit Workout of the Day

“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Body Armor
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

HOME GYM

“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

Tuesday 5.26.20

CrossFit Workout of the Day

“Flex Seal”
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

HOME GYM

“Flex Seal”
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Monday 5.25.20

CrossFit Workout of the Day

“Murph”

UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday 5.23.20

CrossFit Workout of the Day

“Gone In 60 Seconds”
3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees

On the Minute: 20 Double Unders

HOME GYM

“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

Body Armor
For Time:
50 “Child Makers”

1 “Child Maker”:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift

Friday 5.22.20

CrossFit Workout of the Day

“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

HOME GYM

“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

Body Armor
Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

Thursday 5.21.20

CrossFit Workout of the Day

“Athlete’s Foot”
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

HOME GYM

“Athlete’s Foot”
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest

Wednesday 5.20.20

CrossFit Workout of the Day

“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

HOME GYM

“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Body Armor
4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest