Workout of the Day

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

Wednesday 191113


Oly:

Snatch Balance

4 x 2 @ 70% 1RM Snatch

Hang Squat Snatch

4 x 2 @ same weight

Met Con:

2 RFT-

30 Ab Mat Sit Ups

15 Snatches, 115/75 lbs.

30 Ab Mat Sit Ups

15 OH Squats, 115/75 lbs.

Tuesday 191112


Skill:

EMOM x 10

4 Box Jumps, 40/30"

Met Con:

For time-

3 Rounds

  60 DUs

  30 BW Squats

  15 HSPUs

3 Rounds

  60 DUs

  20 Pistols

  10 Strict HSPUs

*20 min. cap

Monday 191111


Oly:

5 Rounds-

1 Squat Clean + 2 Front Squats

-across @ 85-90% 1RM Clean

Met Con:

"Armimstice"

AMRAP 11

11 Power Cleans, 135/95 lbs.

11 OTB Burpees

19 Deadlifts, 135/95 lbs.

18 Pull Ups

Sunday 191110


Rest Day


Saturday 191109


Met Con:

Today is a partner workout, choose your own adventure style. It may include the following movements: snatches, clean & jerks, rowing, biking, DUs, burpees, T2B, and thrusters. You will see all of the options when you get to the gym. Enjoy!

Friday 191108


Met Con:

"Open 20.5"

For time, partitioned any way-

40 Ring MUs

80 kcal Row

120 Wall Balls, 20/14 lbs.

*20 min. cap

Thursday 191107


Core Work:

3 Rounds-

150 ft. Single Arm KB Farmer Carry (each side)

*every 25 ft. do 5 Single Arm Russian KB Swings

Met Con:

AMRAP 10

kcal Assault Bike

EMOM- 3 Burpees + 5 T2B

Wednesday 191106


Oly:

7 Rounds-

1 Power Clean + 1 Push Jerk + 1 Split Jerk

-across @ 70% 1RM C&J

Met Con:

3 RFT-

20 Hang Cleans, 75/55 lbs.

40 Wall Balls, 20/14 lbs.


Tuesday 191105


Strength:

Back Squats

5 x 3 @ 85% 1RM

Met Con:

4 Rounds

75 DUs

15 DB S2OH 50/35 lbs

20/15 kcal Row

- rest 2 min between rounds

Monday 191104


Oly:

Hang Snatch

6 x 2 

-across @ 85% 1RM

Met Con:

AMRAP 15

3, 6, 9, 12 15, etc...

OH Squats, 105/75 lbs.

C2B Pull Ups

Sunday 191103


Rest Day- YOGA @ 10 a.m.

Saturday 191102


Met Con:

With a partner, switching as needed-

AMRAP 10

Cal Row

AMRAP 8

8 T2B

12 Push Ups

AMRAP 6

Devil Presses, 50/35 lbs.