Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Friday 190118


Oly:

5 Rounds-

3-Position Power Snatch + Power Snatch

-Pause just off floor, above knee, and at pockets

-start @ 50% and work up to 65% 1RM Snatch

Met Con:

3 RFT-

16 Snatches, 95/65 lbs.

10 C2B Pull Ups

16 OH Squats, 95/65 lbs.

10 C2B Pull Ups

Thursday 190117


Gymnastics Benchmark:

3 min. Max Rep Ring Dips

then,

5 Rounds-

8-12 Push Ups

Met Con:

5 Rounds, every 2:30-

50 DUs

12 Thrusters, 115/85 lbs.

Wednesday 190116


Strength:

Deadlift

5 x 3

-climbing, start @ 70% 1RM

Met Con:

3 RFT-

30 DB Snatches, 50/35 lbs.

18/15 kcal Assault Bike

Tuesday 190115


Oly:

5 Rounds-

2 Pause Split Jerks @ 60% 1RM

-2 sec. pause in bottom of dip and again in the catch

Met Con:

"Lurong Benchmark WOD 2019"

AMRAP 9
8 Bar Facing Burpees
7 Cleans
6 Front Rack Lunges
5 S2OH
Level 3: Open and Masters- 135/95 lbs, Masters(+)- 115/75 lbs.
Level 2: Open and Masters- 95/65 lbs, Masters(+)- 65/45 lbs.
Level 1: Open and Masters- 65/45 lbs, Masters(+)- 45/35 lbs., Front squats instead of lunges for all level 1 athletes


Monday 190114


Strength:

EMOM x 7

5 Back Squats @ 70% 1RM

Met Con:

For time-

21-15-9-15-21

T2B

kcal Row

Box Jump Overs, 24/20"

Sunday 190113


Rest Day

Saturday 190112


Met Con:

3 RFT-

10 Strict Pull Ups

20 Pistols

10 Deadlifts, 255/175 lbs.

20 Burpees

40 Wall Balls, 20/14 lbs.

Friday 190111


Strength:

Good Mornings

7 x 3 @ 40% 1RM Deadlift

Met Con:

For time-

5 Rope Climbs

10 Squat Snatches, 135/95 lbs.

4 Rope Climbs

10 Squat Snatches, 135/95 lbs.

3 Rope Climbs

10 Squat Snatches, 135/95 lbs.

2 Rope Climbs

10 Squat Snatches, 135/95 lbs.

1 Rope Climb


Thursday 190110


Skill:

5 Rounds-

3 C2B Pull Ups + 5 Pull Ups + 7 T2B

Met Con:

AMRAP 20

80 DUs

40/34 kcal Row

20 HSPUs

Wednesday 190109


Oly:

5 Rounds-

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk

-start @ 60% 1RM C&J

Met Con:

AMRAP 12

6 Deadlifts, 185/125 lbs.

6 Cleans, 185/125 lbs.

6 Front Squats, 185/125 lbs.

6 S2OH, 185/125 lbs.

Tuesday 190108


Skill:

EMOM x 8

8 Burpee Box Jump Overs, 24/20"

Met Con:

2 RFT-

30 BW Squats

15 GHD Sit Ups

15 C2B Pull Ups

30 BW Squats

15 GHD Sit Ups

10 Ring MUs

30 BW Squats

15 GHD Sit Ups

15 C2B Pull Ups

Monday 190107


Oly:

Squat Snatch

7 x 1 @ 85-90% 1RM

Strength:

OH Squat

3 x 3 @ same weight as above

Met Con:

3 RFT-

20 Thrusters, 95/65 lbs.

20/16 kcal Assault Bike

*10 min. cap