Workout of the Day

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

Daily Workout


View our daily workouts and follow along with virtual classes on ZenPlanner. 

Saturday 201128


Warm Up:

30 sec. High Knees

30 sec. Butt Kickers

Then,

2 Rounds-

5 Yoga Push Ups

10 Cuban Presses

10 SDHPs

Met Con:

For time-

30 HSPUs

30 Lateral Hops

40 Weighted Step Ups

30 Lateral Hops

50 DB Snatches

30 Lateral Hops

50 DB Snatches

30 Lateral Hops

40 Weighted Step Ups

30 Lateral Hops

30 HSPUs

Friday 201127


Warm up:

15-12-9
4-point squats
SDHP
Hollow Rocks

Strength: 

3 Rounds (each side)-

10 Single Leg Deadlift
10 One Arm Russian Swings

Met Con:

For Time-

42-30-18

Single-arm Clusters (alternate as needed)

* 18 V-Ups after each set
*every time you set the KB/DB down within the set, stop and do 10 v-ups

 

Thursday 201126


HAPPY THANKSGIVING!

Workout: 5 mile Run


Wednesday 201125


Warm Up:

2 Rounds-

10 OH Rotational Reaches

10 PVC Good Mornings

10 PVC Pass Thrus

10 PVC Sot Presses

Then, 1 min. Puppy Dog Stretch

Oly:

7 Rounds (each arm)-

3 DB/KB Hang Power Snatches +

2 DB/KB OH Squats +

1 DB/KB Hang Squat Snatches

Met Con:

EMOM x 24

Min 1: 12 Burpees

Min 2: 15 Push Ups

Min 3: 18 Jump Squats

Min 4: Rest

Tuesday 201124


Warm Up:

3 Rounds-

20 Jumping Jacks

10 Caterpillar Walks

10 Pass Thrus

Then,

5-1 Walkout Push-ups

Skill:

5 Rounds (not for time)-

3-10 Strict HSPUs

15 Lemon Squeezes

Met Con:

AMRAP 12

20 S2OH (right)

20 BW Lunges

20 S2OH (left)

20 BW Lunges

Monday 201123


Warm Up:

3 Rounds-

10 Arm Circles (each direction)

10 BW Squats

10 KB Extensions

10 Tuck Jumps

Strength:

Tempo Goblet Squat

4 x 8

*3 sec. decent, 3 sec. pause at bottom

Met Con:

4 RFT-

20 KB Swings

30 Mtn. Climbers (15 ea. leg)

60 DUs

Sunday 201122


Rest Day


Saturday 201121


Warm up:

3 Rounds

10 4-Point Squats

10 Shoulder Taps

5 Yoga Push-ups

Met Con:

For Time

50-40-30-20-10

Push-ups

- 30 Jumping Lunges after each set

 

Friday 201120


Warm up:

2 Rounds

30 Jumping Jacks

20 Butt Kickers

20 High Knees

Met Con:

"Quarantine Part II"

3 Rounds

60 BW Squats

45 Sit-ups

30 Burpees

 

Thursday 201119


*Normal class schedule today. The gym will be closed starting tomorrow. Keep an eye out for an email from us!

Warm up:

2 Rounds

15 Band Pull Aparts

15 Band Pull Togethers

10 Band Pass Thrus

10 Jumping Squats

Strength:

Front Squats

3 x 10 @ 65% 1RM

Met Con:

For Time

21-18-15-12-9

C2B Pull-ups

Box Jumps 30/24"

Wednesday 201118


Warm Up:

2 Rounds-

30 Mtn. Climbers

10 Goblet Lunges

10 KB/DB Deadlifts

10 Glute Bridges w/ 1 sec. Pause at top

Strength:

Deadlift

10-8-6-4-2

*start at 60% 1RM

Met Con:

4 Rounds-

4 min. Bike (20 seconds hard, 40 seconds easy)

2 min. Rest between rounds