Workout of the Day

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Friday 160129


Strength:

Deadlift

5 x 2, across

Met Con:

Open WOD 12.3

AMRAP 18

15 Box Jumps, 24/20"

12 Push Press, 115/95 lbs.

9 T2B

2016-01-28 20.39.34

Thursday 160128


20 Rep Benchmark:

Back Squat

Met Con:

AMRAP 5

50 DUs

12/9 Strict Ring Dips

5 min Rest

AMRAP 5

50 DUs

12/9 Strict Ring Dips

2016-01-27 18.17.02

Wednesday 160127


Oly:

7 Rounds-

1 Hang Squat Snatch + 1 Snatch Balance + 1 OH Squat

-ascending, start at ~60% 1RM Squat Snatch

Met Con:

AMRAP 7

3, 6, 9, 12...

C2B Pull Ups

HSPUs

2016-01-26 16.27.02

Tuesday 160126


Lurong WOD #2

AMRAP 13

10 Power Cleans, L3-135/95 lbs., L2- 95/65 lbs., L1- 65/45 lbs.

20 Wall Balls, L3- 20/14 lbs. to 10', L2- 20/14 lbs. to 9', L3- Med ball cleans, 20/14 lbs.

30 DUs (L3), L2 & L1- 30 SUs

VZM.IMG_20160125_191217

Monday 160125


Strength:

Front Squat w/ 3 sec. bottom pause

7 x 3, across (~70% 1RM)

Met Con:

For time-

10-1

Snatch, 115/85 lbs.

OTB Burpees

Buy-out: 500m Row

VZM.IMG_20160124_212732

Sunday 160124


Rest Day- 85 Burpees! 

VZM.IMG_20160122_140734

Saturday 160123


Met Con:

"Open WOD 14.4"

AMRAP 14

60 kCal Row

50 T2B

40 Wall Ball 20/14#  ( masters 20/10#)

30 Cleans 135/95# ( masters 115/65#)

20 Muscle Ups

- Master's men and all women throw to a 9' target

2016-01-22 13.58.44

 

Friday 160122


Oly:

EMOM x 10

3 Position Pause Hang Snatch, 70-75% 1RM

-pause 2 seconds at each position

1: 2" off floor

2: Above knees

3: Power position

Met Con:

AMRAP 10

50 DUs

25 Ab Mat Sit Ups

5 Stone to Shoulders

20160119_123237

Thursday 160121


Met Con:

"The R16 Cluster Test"

AMRAP 11

3 min Max Cal Row

1 min Rest

3 min Max Cluster

Level III- 155/105#, Level II- 95/65#, Level I- 55/35# (sub G2OH)

1 min Rest

3 min Max Cal Row

Wednesday 160120


Strength:

Weighted Pullups

5 x 5 (climbing)

Midline:

EMOM x 8

Even: 30sec Hollow Hold

Odd: 30sec Superman Hold

Met Con:

For Time:

30-20-10

S2OH, 105/75#

Weighted Step Ups,  45/35# @ 20"

VZM.IMG_20160119_215328

Tuesday 160119


Strength:

0:00-2:00

3 Snatch @ 75% 1RM

2:00-4:00

3 Snatch, add 5-10# to previous weight

4:00-6:00

2 Snatch, add 5-10# to previous weight

6:00-8:00

2 Snatch, add 5-10# to previous weight

Met Con:

4 RFT-

20 Burpees

1 min Rest

VZM.IMG_20160118_215658

Monday 160118


Skill: 

5 minutes to establish max unbroken pull ups

Met Con:

4 RFT-

5 Front Squats, 185/135 lbs.

10 HSPUS

15 Deadlifts, 185/135 lbs.

*20 min. cap