Workout of the Day

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

Thursday 200227


Strength:

OH Squats

3 x 3 @ 80%

4 x 1, climbing

Met Con:

3 Rounds-

1 min. Max T2B

1 min. Max Wall Balls, 20/14 lbs.

1 min. Max kcal Row

1 min. Rest

Wednesday 200226


Oly:

Squat Cleans

7 x 2 @ 80-90% 1RM

Met Con:

AMRAP 15

15 DB Deadlifts, 50/35 lbs.

15 Burpees to a target

15 GHD Sit Ups

Tuesday 200225


Strength:

Back Squat

3 x 7 @ 75% 1RM

2 x 5 @ 75-80%

Met Con:

4 RFT-

30/20 kcal Assault Bike

70 ft. Handstand Walk

7 Ring MUs

Monday 200224


Oly:

EMOM x 10

2 Pause Squat Snatches @ 55-60% 1RM

- 3 sec pause at the hang position

 

Met Con:

For Time

15-12-9

Thrusters 155/105 lbs

- 120 DUs after each set


Sunday 200223


Rest Day

Saturday 200222


Met Con:

With a Partner

In 40 minutes:

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

9 Clean & Jerks 95/65 lbs

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

6 Clean & Jerks 135/95 lbs

4 Rounds

12 C2B Pull-ups

9 OTB Burpees

3 Clean & Jerks 185/125 lbs

then

Max Clean & Jerks 225/155 lbs

Friday 200221


Strength:

Deadlift

3 x 3 @ 80% 1RM

2 x 3 @ 85% 1RM

 

Met Con:

For 16 minutes

45 sec Max Box Jump Overs 24/20"

15 sec Rest

45 sec Max Farmer CarriesĀ  70/53 lbs

15 sec Rest

45 sec Max GHD Sit-ups

75 sec Rest

Thursday 200220


Oly:

EMOM x 8

1 Power Clean + 2 Push Jerks +

1 Split Jerk @ 65% 1RM

 

Met Con:

For Time

20 kcal Assault Bike

40 Snatches 75/55 lbs

20 kcal Row

40 OH Squats

15 kcal Assault Bike

30 Snatches 75/55 lbs

15 kcal Row

30 OH Squats 75/55 lbs

 


Wednesday 200219


Strength:

Front Squat

3 x 3 @ 85% 1RM

4 x 1 (climbing)

 

Met Con:

3 Rounds

100 DUs

50 Wall Balls 20/14 lbs

10 Ring MUs

Tuesday 200218


20 Rep Benchmark:

S2OH

 

Met Con:

"2020 Nutrition Challenge Benchmark"

AMRAP 15

18 kcal Row

12 T2B

6 Squat Cleans L1 185/125 lbs, L2 135/95 lbs, L3 95/65 lbs

-L3 may scale to Knee Raises

Monday 200217


Oly:

Snatch

5 x 2 @ 80-90% 1RM

OH Squat

3 x 4

- at last Snatch weight

 

Met Con:

"Diane"

21-15-9

Deadlifts 225/155 lbs

HSPUs

Sunday 200216


Rest Day