Workout of the Day

Programmed by: Paleoethics

Wednesday, August 31th – 370

A post shared by Hai (@hai_intensity) on

RX

Scale as needed

5RFT

12 DB snatch (70/50 lbs)
9 Bench press (Body weight)
6 Bar muscle ups

Accessory work

50 Ring rows for time

Anywhere

“MURPH”

Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile

*If you have a vest, wear it*


Wednesday, August 30th – 369

A post shared by Monica Cossu (@cossumonica) on

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


Tuesday, August 29th – 368

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


Monday, August 28th – 367

A post shared by Toni Marcos Perez (@toni.fit) 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, August 27th – 366

Rest Day

Cook a nice dinner, treat yourself.


Saturday, August 26th – 365

RX

Scale as needed

“ANGIE”

100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

Scaled: 4RFT

25 pull up
25 push up
25 sit ups
25 air squats

Anywhere

“ANGIE”

100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

Scaled: 4RFT

25 pull up
25 push up
25 sit ups
25 air squats


Friday, August 25th – 364

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)


Thursday, August 24th – 363

RX

Scale as needed

“DIANE”
21-15-9

Deadlifts (225/155) lbs
Handstand push ups

Conditioning

2 min max double unders
2 min rest
2 min max double unders

Anywhere

3RFT

100 Double unders
1 minute rest


Wednesday, August 23rd – 362

A post shared by Samira Gomes (@gomesamira) on

RX

Scale as needed

6 Minute AMRAP
6 Hang power clean (175/115 lbs)
6 Burpee over bar

3 Minute Rest

6 Minute AMRAP
12 Calorie row/bike
24 Sit ups

Anywhere

For Reps
2 Minute max Burpee Tuck jumps

Rest 2 minutes

6 Minute AMRAP
200m run
25 Sit ups


Tuesday, August 22nd – 361

RX

Scale as needed

Strength

Push press
4×10 (from the floor)

10 Minute AMRAP
1-1-2-2-3-3-4-4…

Clean and jerks (155/105 lbs)
Toes to bar

Anywhere

10RFT

200m run
10 Push ups


Monday, August 21st – 360

A post shared by Rae (@it.s_just_rae) on

RX

Scale as needed

Stregnth

Back squat
4×10

3RFT

50 overhead walking lunge (45/35 lbs)
25 pull ups

Anywhere

For Time

400m walking lunge


Sunday, August 20th – 359

A post shared by Emma Fidock (@emmafidock) on

Rest Day

Go for a drive on the beach with a cutie


Saturday, August 19th – 358

A post shared by Honee Michaels (@honeemichaels) on

RX

Scale as needed

5RFT

400m run
30 Box jumps
30 Wallballs

Anywhere

5RFT

400m run
30 Box jumps (find a bench/rock)
30 Air squats (hands straight up in the air)


Friday, August 18th – 357

RX

Scale as needed

Strength

Work up to a Heavy Snatch
Work up to a Heavy Clean and jerk
Back Squat (3×8)

Anywhere

For Time

300 Air squats


Thursday, August 17th – 356

RX

Scale as needed

For Distance

20 Minute Run

Anywhere

For Distance

20 Minute Run


Wednesday, August 16th – 355

A post shared by Vanessa Smets (@wirecat13) on

RX

Scale as needed

Conditioning

2x1000m row

Strength (3 Rounds)

Max effort pull ups
Max effort push ups
Max effort L sit hold
Max distance broad jump

Anywhere

Conditioning

2x1000m sprint

Strength (3 Rounds)

Max effort pull ups
Max effort push ups
Max effort L sit hold
Max distance broad jump


Tuesday, August 15th – 354

A post shared by Adriana Vicino (@adrianavicino) on

RX

Scale as needed

Strength

Work up to a 1 rep max Deadlift

12 Minute AMRAP

200m run
12 pistols
12 burpees

Anywhere

12 Minute AMRAP

200m run
12 pistols
12 burpees


Monday, August 14th – 353

RX

Scale as needed

Strength

5×8
Push Press

4RFT

15 Handstand Push ups
12 Toes to bar
9 Ring Dips

Anywhere

21-15-9

21 Handstand push ups
21 Bench dips
21 Push ups

15 Handstand push ups
15 Bench dips
15 Push ups

9 Handstand push ups
9 Bench dips
9 Push ups


Sunday, August 13th – 352

Rest Day

Go support your local Farmers Market!


Saturday, August 12th – 351

RX

Scale as needed

Strength
Take 15 minutes to work up to a heavy set of the following complex:

Power clean + Hang squat clean + Front squat

10 Minute AMRAP

50 double unders
25 sit ups
10 squat cleans (95/65 lbs)

Anywhere

Conditioning

Run 2.5km

10 Minute AMRAP

50 Double unders
25 Sit ups
10 Handstand push ups


Friday, August 11th – 350

RX

Scale as needed

“Black and Blue”

5RFT
10 power cleans (135/95 lbs)
10 burpees

Accessory Work
Take 10 minutes to work on Toes to bar and Pistol squats

Anywhere

For Time
50 Burpees to a 12″ target

Accessory Work
5 Minutes working on Pistol squats


Thursday, August 10th – 349

A post shared by Court (@courtney.alison) on

RX

Scale as needed

15 Minute AMRAP

20 Calorie row/bike
20 Pull ups
20 V sit ups
20 Box jumps
20 Sumo Deadlift Highpull (75/55 lbs)

Anywhere

5RFT

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats


Wednesday, August 9th – 348

A post shared by Dal P (@dalpisme) on

RX

Scale as needed

Tabata
20 seconds on 10 seconds off
8 Rounds of each movement (4 minutes)

Push ups
Sit ups
Squats
Kettle bell swings 24/20

Anywhere

Tabata
20 seconds on 10 seconds off
8 Rounds of each movement (4 minutes)

Push ups
Sit ups
Squats
Handstand hold


Tuesday, August 8th – 347

RX

Scale as needed

21 Minute EMOM

Minutes 0-9:
1 power clean at 70%

Minutes 10-11:
Rest

Minutes 12-20:
1 power snatch at 70%

Strength

4 Sets of 20 Deadlifs

Anywhere

For Time
100 Burpee Broad jumps


Monday, August 7th – 346

A post shared by Elizabeth Lynde (@eslynde) on

RX

Scale as needed

Strength
Front squats 5×5

For Time

50 double unders
25 thrusters (95/65 lbs)

50 double unders
25 chest to bar pull ups

50 double unders
25 thrusters (95/65 lbs)

50 double unders

Anywhere

20 Rounds for time

5 Pushups
5 Squats
5 Situps


Sunday, August 6th – 345

Rest Day

Find a Trail and run it hard!


Saturday, August 5th – 344

A post shared by Call Me Adam (@callmeadamnyc) on

RX

Scale as needed

Team Workout! Find a Partner

100 Wallballs
80 Box jumps
60 Toes to bar
4x200m Sprints (each)
20 Rope climbs

*One partner works, while the other rests

Anywhere

5 rounds for time

15 L-­Pullups
30 Pushups
45 Situps


Friday, August 4th – 343

RX

Scale as needed

12 Minute EMOM

Minute 1: 50 Double unders
Minute 2: 18 Kettlebell swings
Minute 3: 18 Push ups
Minute 4: 50 Second plank

Accessory Work
Accumulate a 60 second L-sit hold

Anywhere

12 Minute EMOM

Minute 1: 50 Double unders
Minute 2: 12 Burpees
Minute 3: 18 Push ups
Minute 4: 50 Second plank

Accessory Work
Accumulate a 60 second L-sit hold


Thursday, August 3rd – 342

RX

Scale as needed

For time

800m Run
21 Deadlifts

600m Run
15 Deadlifts

400m run
9 Deadlifts

~50% of your current 1 Rep max Deadlift

Accessory Work
3×8 Single leg Deadlift (each leg)

Anywhere

For time

1600m run
Rest 3 minute

1200m run
Rest 2 minute

800m run
Rest 1 minute

400m run


Wednesday, August 2nd – 341

RX

Scale as needed

5 rounds for time

10 Thrusters (95/65 lbs)
10 Pull ups

3 Rounds

20 Hollow rocks
20 second Hollow hold
20 Russian twists

Anywhere

5 rounds for time

20 Pistols squats
10 Pull ups

4 Rounds

20 Hollow rocks
20 second hollow hold


Tuesday, August 1st – 340

A post shared by Amanda Brasiel (@amandabrasiel) on


RX

Scale as needed

5 rounds for max reps

1:00 max Calorie bike
1:00 Clean and jerk (135/95 lbs)
1:00 Burpee

*Rest 1 Minute between rounds

Anywhere

7 Rounds for max burpees

1:00 Max distance run
1:00 Max burpees
1:00 Rest


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