Workout of the Day

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

Thursday 200604


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings

10 BW Squats with feet together

10 KB Extensions

then

10 Ankle Circles (each side, direction)

Strength:

7 Rounds-

30 sec. Hold Bottom of Squat (no weight)

30 sec. Rest

Met Con:

For time-

400m Run

60 Ab Mat Sit Ups

40 Pistols

800m Run

60 Ab Mat Sit Ups

40 Pistols

400m Run

Wednesday 200603


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

20 Arm Circles (10 each direction)

5 Yoga Push Ups (pedal feet at top)

10 Good Mornings

then, Pigeon Stretch 1 min. each side

Strength:

3 Rounds (each side)-

12 Turkish Sit Ups

12 Single Arm Russian Swings

12 Single Leg Deadlifts

Met Con:

AMRAP 12

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

Push Press (each side)

Burpee Box Jumps

Tuesday 200602


Warm up:

 30 Jumping Jacks

3 Rounds

10 Rotational Lunges

10 Push-ups

10 High Pulls

Oly:

6 Rounds

3 Hang Cleans +

3 Front Squats +

3 Hang Squat Cleans

- complete with each arm then rest 1:30

Met Con:

3 Rounds

12 KB/DB Up Downs (right)

12 KB/DB Up Downs (left)

48 Lateral Hops

Monday 200601


Warm up:

400m Run

5-1 Walkout Push-ups

2 Rounds

10 Samson Lunges

10 KB Extensions

Then

2 min Puppy Dog

Skill:

EMOM x 10

5-10 Strict HSPUs

-be consistent with reps

Met Con:

2 Rounds

20 Plate Thrusters

60 DUs

20 Plate G2OH

60 DUs


Sunday 200531


Rest Day

Saturday 200530


Warm up:

3 Rounds

30 High Knees

10 Broomstick OH Squats

10 Shoulder Taps

10 Broomstick Good Mornings

Met Con:

Minutes 0-10

3 Rounds

25 OH Lunges

25 Weighted  Step-ups

Minutes 10-20

3 Rounds

25 Floor Press

25 Goblet Squats

Minutes 20-30

3 Rounds

25 Burpees

25 KB/DB Swings

 

Friday 200529


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings

20 Arm Circles

5 Yoga Push Ups (pedal feet at top)

-pigeon stretch, each side

Strength:

3 Rounds-

10 Single-arm Bent Over Rows (each arm)

3 Rounds-

10 Single-arm High Pulls (eaxh arm)

*rest as needed between rounds

Met Con:

5 RFT-

400m Run

20 Alternating DB/KB Snatches

2 min. Rest between rounds

Thursday 200528


Warm up:

15-12-9

Russian Swings

Cuban Press

Step ups

Shoulder Taps

Skill:

10 Rounds

30 sec Max Handstand/Headstand Holds

30 sec Rest

4 Rounds

15 Hollow Rocks

15 Supermans

Met Con:

2 Rounds

10 Strict HSPUs

20 Box Jump Overs

2 Rounds

20 HSPUs

20 Box Jump Overs

 


Wednesday 200527


Warm Up/Mobility:

2 Rounds-

200m Run

10 Toy Soldiers

6 Samson Lunges

6 Cossack Squats

6 Yoga Push Ups

Then 2 min. saddle stretch

Strength:

Jumping DB/KB Squats

5 × 8

-Rest 1:30 between rounds

Met Con:

8 RFT-

35 DUs

8 DB/KB Clusters (alternating sides)

8 Lateral Burpees

Tuesday 200526


Warm up:

3 Rounds

35' Bear Crawl

30 Jumping Jacks

10 Overhead Rotational Reaches

5 Yoga Push-ups

Strength:

10 Rounds

1 DB/KB Hang Squat Clean +

1 Push Jerk + 1 Split Jerk

- complete round with each arm and then rest as needed

Met Con:

AMRAP 18

DB/KB Deadlifts

Abmat Sit-ups

5,10,15,20....

Monday 200525


Warm up:

3 Rounds

200m Run

10 Caterpillar Walks

10 Rotational Lunges

10 KB High Pulls

Then

2 min Saddle Pose

Met Con:

"Murph"

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

- wearing a 20/14 lbs weight vest

- partition as needed

- substitute 100 Burpees for Pull-ups if needed

 

Sunday 200524


Rest Day