Workout of the Day

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

Saturday 200919


Warm up:

2 Rounds

200m Run

15 KB Extensions

10 Beat Swings

10 Shoulder Taps

 

Met Con:

For Time

w/ a partner

AMRAP 30

60 kcal Row

60 KB Swings 70/53 lbs

60 Push-ups

60 T2B

Friday 200918


Warm Up:

3 Rounds-

20 Jumping Jacks

10 Toy Soldiers

5 Empty Barbell Front Squats

*1 min. Down Dog Pose

Strength:

Deadlift

5 x 5

- across @ 75-80% 1RM

Met Con:

5 Rounds-

Every 4 min., complete

Round 1:

200m Run

9 OTB Burpees

15 Thrusters, 95/65 lbs.

Round 2:

200m Run

9 OTB Burpees

12 Thrusters, 115/75 lbs.

Round 3:

200m Run

9 OTB Burpees

9 Thrusters, 135/95 lbs.

Round 4:

200m Run

9 OTB Burpees

6 Thrusters, 155/105 lbs.

Round 5:

200m Run

9 OTB Burpees

3 Thrusters, 185/125 lbs.

Thursday 200917


Warm up:

15-12-9

BW Squats

DB SDHP

Plank Rotations

Then

1 min Lizard Pose

Strength:

Back Squats

3 x 3 @ 85% 

4 x 1 (climbing)

Met Con:

7 Rounds

5 DB Hang Clean and Jerks (right) 

5 DB Hang Clean and Jerks (left)

10/7 kcal Assault Bike

 

Wednesday 200916


Warm Up:

3 Rounds-

200m Run

10 Samson Lunges

10 PVC Good Mornings

Then, 5-1 Walkout Push Ups

Oly Tech:

7 Rounds-

3 Push Press + 2 Push Jerks @ 65% 1RM Push Jerk

Met Con:

For time-

150 Wall Balls, 20/14 lbs.

-EMOM 5 Deadlifts, 225/155 lbs.

*start with deadlifts

*13 min. cap


Tuesday 200915


Warm Up:

2 Rounds-

1 min. Row

10 Cuban Presses

10 PVC Pass Thrus in bottom of squat

10 PVC OH Squats

*Twisted Cross stretch (each side)

Strength:

OH Squats

7 x 2

-climbing, start @ ~70% 1RM

Met Con:

5 RFT-

9 C2B Pull Ups

12 Box Jumps, 30/24"

15 kcal Row

Monday 200914


Warm up:

3 Rounds

20 Jumping Jacks

10 BW Squats

10 Rotational Reaches

5 Yoga Push-ups

Then

2 min Saddle Pose

Oly:

Snatches

5 x 2 @ 80-85% 1 RM

Met Con:

3 Rounds

6 Snatches 165/120 lbs

30 Abmat Sit-ups

90 DUs

Sunday 200913


Rest Day

Let's go Bills!!!

Saturday 200912


Warm Up:

10-8-6

Rotational Lunges

Caterpillar Walks

PVC Pass Thrus

PVC OH Squats

Met Con:

For Time

-with a partner, partition as needed

90 Deadlifts 115/75 lbs

60 Front Rack Lunges 115/75 lbs

60 Thrusters 115/75 lbs

60 Front Rack Lunges

60 OH Squats 115/75 lbs

60 Front Rack Lunges 115/75 lbs


Friday 200911


Warm Up:

400m Run

2 Rounds-

10 Leg Swings (each leg, direction)

10 Empty Bar SDHP

10 Beat Swings

Oly:

Clean & Jerk

6 x 2 

-climbing, start @ 70% 1RM

Met Con:

5 RFT-

200m Run

10 Push Ups

5 T2B

*Add 5 Push Ups and 5 T2B each round

Thursday 200910


Warm Up:

2 Rounds-

10 4-pt. Squats

10 Plank Rotations

10 Band Pass Thrus

*Seated Straddle

Strength:

Front Squat

7 x 3 

-across @ 80-85% 1RM

Met Con:

AMRAP 12

20 C&J, 135/85 lbs.

20 C&J, 155/105 lbs.

20 C&J, 185/125 lbs.

Max C&J, 205/145 lbs.

Wednesday 200909


Warm Up:

2 Rounds-

20 Jumping Jacks

10 Samson Lunges

5 Caterpillar Walks to Push Up

1 min. Hold in Bottom of Squat

*pigeon stretch

Strength:

Good Mornings

4 x 8, across

Met Con:

3 RFT-

45 Wall Balls, 20/14 lbs.

35 Box Jumps, 24/20"

25 kcal Assault Bike

Tuesday 200908


Warm up:

3 Rounds

10 PVC Pass Thrus

10 BW Squats

10 Rotational Reaches

10 Hollow Rocks

 

Oly:

7 Rounds

1 Power Snatch +

1 OH Squats +

1 Hang Squat Snatch

 

Met Con:

2 Rounds

15 Pull-ups

15 Snatches 95/65 lbs

2 Rounds

15 Pull-ups

9 Snatches 135/95 lbs