Workout of the Day

Programmed by: Paleoethics

Wednesday, May 31th – 368

A post shared by Lance Kelly (@lance_steele) on

RX

Scale as needed

17 Minute AMRAP

10 Box Jumps (24/20)
15 Wall Balls (20/14)
20 Double Unders

Anywhere

17 Minute AMRAP

10 Burpee’s
15 Jump Squats
20 Double unders


Wednesday, May 30th – 367

RX

Scale as needed

FOR TIME

50 Hang Power Cleans (115/85)
50ft Handstand Walk

50 Hang Power Snatch (115/85)
50ft Handstand Walk

Anywhere

FOR TIME

30 Wall Walks


Tuesday, May 29th – 366

RX

Scale as needed

CORE KILLER

100 GHD Sit Ups
75 Mountain Climbers (per leg)
50 Toes to Bar
Max Plank Hold

Anywhere

CORE DESTROYER

100 Ab Mat Sit Ups
75 Mountain Climbers
50 Lying Leg Raises
Max Plank Hold


Monday, May 28th – 365

RX

Scale as needed

11 MINUTE TIME CAP
3 RFT

10 Muscle Ups
15 Squat Cleans (225/135)
20 Burpee Over Bar

This WOD is Spicy
complete at your own risk!

Anywhere

11 MINUTE TIME CAP
3 RFT

50 Air Squats
50 Push Ups
50 Sit Ups


Sunday, May 27th – 364

A post shared by Beth Morris (@beth0692) on


RX

Scale as needed

For Time
30-20-10

Pull Ups
Single Arm Overhead Walking lunge (switch arms halfway)

Anywhere

For Time
30-20-10

Hindu Push Ups
Russian Twists
Jumping Lunges


Saturday, May 26th – 363

RX

Scale as needed

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (225/135)
5 Strict Deficit HSPU (2″)

Rest 2 minutes

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (275/185)
5 Strict Deficit HSPU (4″)

Rest 2 minutes

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (315/225)
5 Strict Deficit HSPU (6″)

Anywhere

15 Minute AMRAP
30 Air Squats
15 Burpee’s
30 Lunges
15 V-Ups (full)
30 Side Lunges


Friday, May 25th – 362

RX

Scale as needed

3RFT

30 Power Snatch (75/55 lbs)
100 Double unders

Anywhere

3RFT

30 Burpees (without chest touching floor)
100 Double unders


Thursday, May 24th – 361

RX

Scale as needed

For Time
1000m Row
75 Double unders

500m Row
50 Wall Balls

500m Row
75 Double Unders

1000m Row

Anywhere

For Time
100 Side Winds
75 Push Ups

50 Mountain Climbers (per leg)
75 Sit Ups

50 Mountain Climbers (per leg)
75 Push Ups

100 Side Winds


Wednesday, May 23rd – 360

RX

Scale as needed

10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/85)
T2B

Anywhere

10-9-8-7-6-5-4-3-2-1
Burpee’s
Lying Leg Raise
Sit Ups


Tuesday, May 22nd – 359

RX

Scale as needed

For Time
60 Box Jumps
60 Wall Balls
60 Pull Ups
60 KBS
60 HSPU
60 Cal Row
60 Double Unders

Anywhere

For Time
60 Tuck Jumps
60 Mountain Climbers (per leg)
60 Push Ups
60 Sit Ups
60 Side Winds
60 High Knee Marches (per leg)
60 Side Lunges


Monday, May 21st – 358

RX

Scale as needed

For Time
50 Turkish Get Ups (50/30)

Anywhere

For Time
50 Turkish Get Ups (holding something over head)


Sunday, May 20th – 357

RX

Scale as needed

50-40-30-20-10
GHD Sit Up
TTB

Anywhere

50-40-30-20-10
Ab Mat Sit Up
Lying Leg Raise


Saturday, May 19th – 356

A post shared by Remo_Indoor (@remo_indoor) on

RX

Scale as needed

3RFT

1000m Row
21 Thrusters (95/65 lbs)

Anywhere

3RFT

1000m Run
21 Air Squat to Tuck Jumps


Friday, May 18th – 355

RX

Scale as needed

7RFT
7 Snatch Grip Deadlifts
7 Snatch (95/75)
7 Behind The Neck Snatch Grip Jerks
7 OHS

Anywhere

7RFT
7 Burpees
7 Jumping Lunges (per leg)
7 Hindu Push Ups
7 Tuck Jumps


Thursday, May 17th – 354

RX

Scale as needed

For Time
15 Legless Rope Climbs
*Complete 25 Pull Ups every 2 minutes

Anywhere

For Time
300 Air Squats for time
*Complete 10 Burpees every 2 minutes


Wednesday, May 16th – 353

RX

Scale as needed

“THE GIRLS”

Fran: 21-15-9
Thrusters (95/75)
Pulls Ups

Rest 1 Minute

Diane: 21-15-9
Deadlifts (225/135)
HSPU

Rest 1 Minute

Elizabeth: 21-15-9
Squat Clean (135/95)
Ring Dips

Anywhere

21-15-9-6-3

Man Makers (side winds replacing the rows)
Overhead Walking Lunges (Holding anything heavy over head)


Tuesday, May 15th – 352

RX

Scale as needed

For Time
Row 1000m
50 Wall Balls (20/14)

Row 800m
40 Wall Balls

Row 600m
30 Wall Balls

Row 400m
20 Wall Balls

Row 200m
10 Wall Balls

Row 1000m

Anywhere

2RFT
50 Push Ups
40 Sit Ups
30 V-Ups
20 Russian Twists
10 Wall Walks


Monday, May 14th – 351

A post shared by Mohammed Aneez (@aneezv) on


RX

Scale as needed

For Time

400m run
15 power cleans

400m run
12 power cleans

400m run
9 power cleans

Anywhere

3RFT

50 Double unders
25 Mountain climbers
15 Burpees


Sunday, May 13th – 350

RX

Scale as needed

For Time
20-18-16-14-12-10

Deadlifts (185/135)
Burpee Over Bar

10-8-6-4-2

Power Clean (135/95)
Hand Release Push Ups

Anywhere

For Time
20-18-16-14-12-10

Air Squat Tuck Jumps
Burpees

10-8-6-4-2

Jumping Lunges (per leg)
Hand Release Push Ups


Saturday, May 12th – 349

RX

Scale as needed

“NATE”
20 minute AMRAP

2 Muscle Up
4 HSPU
8 KBS (2Pood/1.5 Pood)

Anywhere

20 minute AMRAP

10 Push Ups
20 Air Squats
30 Sit Ups
40 Mountain Climbers


Friday, May 11th – 348

RX

Scale as needed

3RFT
4 Rope Climbs
8 Box Jump Overs (24/20)
12 Thrusters (155/95)
16 TTB

Anywhere

3RFT
4 Hindu Push Ups
8 Tuck Jumps
12 Burpee Air Squat
16 Mountain Climbers


Thursday, May 10th – 347

A post shared by Joan Frankowska (@me_machine) on


RX

Scale as needed

10RFT
5 Deadlifts (275/205)
10 Wall Balls (20/14)
15 Cal Row

Anywhere

10RFT
5 Hindu Push Ups
10 Air Squats
15 Jumping Lunges


Wednesday, May 9th – 346

RX

Scale as needed

“GRIP IT AND RIP IT”

20 Deadlifts (315/225)
15 C2B Pull Ups
20 Power Cleans (225/155)
10 Bar Muscle Ups
20 Power Snatches (155/95)
5 Ring Muscle Ups
20 KBS (70/50)

Anywhere

2RFT

40 Bridge Kick Backs
20 Lizard Kicks
40 Jump Squats
20 Side Plank Hip Thrusters (per side)
40 Plank Ups


Tuesday, May 8th – 345

RX

Scale as needed

Row 7k @70%

Rest 3 minutes

50 Snatches (115/85)

Anywhere

7 minute max Air squats

Rest 3 minutes

50 Jumping lunges (per leg)


Monday, May 7th – 344

A post shared by Fran Criado (@francri90) on

RX

Scale as needed

For Time
100 Air Squats
100 Burpee Pull Ups

Anywhere

For Time
100 Air Squats
100 Burpee’s


Sunday, May 6th – 343

RX

Scale as needed

Strength

6×3
Thrusters

4RFT

200m Run
10 Thrusters (95/65 lbs)
10 Burpee box jumps

Anywhere

4RFT

400m run
15 Air squats
10 Burpee box jumps (bench/rock)


Saturday, May 5th – 342

RX

Scale as needed

Not For Time
50 Deadlifts (60%)
40 Squat Cleans (60%)
30 Front Squats (60%)
20 Jerks (60%)
10 Back Squats (60%)

Anywhere

Not For Time
100 Toe Touch Hops
80 Air Squats
60 Pistol Squats
40 Hindu Push Ups
20 Wall Squats


Friday, May 4th – 242

RX

Scale as needed

For Time
75 Power Snatches (Just the barbell)
75 Pull Ups
75 Calorie Row

Anywhere

For Time
75 Push Ups
75 Bench Dips
75 Sit Ups (holding something weighted)


Thursday, May 3rd – 341

A post shared by Mason Jones (@masonjones48) on


RX

Scale as needed

Gymnastics
20 second rest between sets

5 x 10 second Handstand Hold
5 x 10 Strict HSPU
5 x 10 Butterfly Pull Ups
5 x 5 Muscle Ups

Anywhere

Gymnastics
20 second rest between sets

5 x 10 second Handstand Hold
5 x 10 Push Ups (3 second hold at top and bottom positions)
5 x 10 V-Ups
5 x 10 second L-Sit


Wednesday, May 2nd – 340

RX

Scale as needed

20 Minute AMRAP
21 Goblet Squats (50/35 lbs)
15 Push-ups
12 Weighted Walking Lunges (50/35 lbs)
9 Pull-ups

Anywhere

20 Minute AMRAP
21 Air Squats
15 Push-ups
12 Walking Lunges
30 Second Bicep Plank


Tuesday, May 1st – 339

RX

Scale as needed

20-19-18-17-16-15…
Repeat until 0

Burpees
*200m run after each round

Anywhere

20-19-18-17-16-15…
Repeat until 0

Burpees
*200m run after each round


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