Workout of the Day

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

Wednesday 190320


Strength:

Front Squats

5 x 5

-across @80% 1RM

Met Con:

3 RFT-

5 Rope Climbs

10 C&J, 185/125 lbs.

75 DUs

Tuesday 190319


Strength:

Good Mornings

3 x 10, across

Met Con:

AMRAP 18

3, 6, 9, 12, etc...

Thrusters, 105/75 lbs.

Burpees

Monday 190318


Oly:

20 Rounds

1 Clean and Jerk @ 75% 1RM

-every 45 sec

 

Met Con:

4 Rounds

20/16 kcal Assault Bike

20 C2B Pull-ups

20/16 kcal Row

*20 min time cap

Sunday 190317


Happy St. Patrick's Day! ☘️

Rest Day


Saturday 190316


Met Con:

Teams of 3, for time-

4k Row

80 Devil Presses, 50/35 lbs.

80 HSPUs

80 Single Arm DB OH Lunge, 50/35 lbs.

*35 min. cap

*switch as needed

Friday 190315


Open 19.4

For time:

3 Rounds-

  10 Snatches, 95/65 lbs.

  12 Bar Facing Burpees

Rest 3 minutes, then

3 Rounds-

  10 Bar Muscle Ups

  12 Bar Facing Burpees

Time Cap: 12 minutes

Thursday 190314


Oly Tech:

5 Rounds-

3 Hang Power Cleans

-across @ 65-70% 1RM

Met Con:

3 RFT-

27 Wall Balls, 20/14 lbs.

21 Box Jump Overs

9 Strict Pull Ups

Wednesday 190313


Oly:

Squat Snatch

3 x 2

4 x 1

-climbing, start @ 70% 1RM

Met Con:

AMRAP 7

5 Front Squats, 185/135 lbs.

6 OTB Burpees


Tuesday 190312


Strength:

Deadlift

3 x 10

-across @ 65-70% 1RM

Met Con:

For time-

1000m Row

  5 Rounds-

  20 T2B

  40 BW Squats

Monday 190311


Skill:

4 Rounds-

4 of 3 Ring Rows + Transition + 3 Jumping Dips OR,

4 Banded Low Ring MUs OR,

1 Min. Assault Bike at moderate pace + 40% Max Unbroken Ring MUs

- Rest 60-90 sec. between rounds

Met Con:

For time-

100 DUs

21 C&J, 155/105 lbs.

75 DUs

15 C&J, 155/105 lbs.

50 DUs

9 C&J, 155/105 lbs.

Sunday 190310


Rest Day

Saturday 190309


Met Con:

Teams of 2

50-40-30-20-10

Thrusters 95/65 lbs

C2B Pull-ups

Then

10-20-30-40-50

kcal Assault Bike

OTB Burpees