Workout of the Day

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

Tuesday 16064


20 Rep Benchmark:

S2OH

 

Row:

10 Rounds

30 sec Max Distance

30 sec Rest

 

Met Con:

AMRAP 6

3 Clean and Jerk 185/135#

9 HSPUs

15 Box Jumps 24/20"

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Monday 160613


Oly:
EMOMx10
Snatch @ 90%1RM

Strength:
Front Squat
3 x 7 @ ~80% 1RM

Met Con:
3 Rounds
400m Run
40 DUs
Rest 1 min
(12 min time cap)
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Sunday 160612


Rest Day

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Saturday 160611


Met Con:

In teams of 4 (2 males/ 2 females), for time-
2 Rounds:
30 kcal Row
20 S2OH, 95/65 lbs.
Then-
2 Rounds:
20 kcal Row
30 Wall Balls, 20/14 lbs.
Then-
1 mile Team Run, carrying 2 med balls

* as soon as 1st athlete leaves the rower, 2nd can start etc...
* 1 barbell per males/females
* athletes must stay in order and cannot start reps until the previous athlete has finished
* mile run starts as soon as the last athlete finishes his/her last wall ball
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Friday 160610


Oly Tech:

High Hang Power Clean

3 x 3, across

High Hang Squat Clean

3 x 3, across

Squat Clean

3 x 3, across

Met Con:

AMRAP 2

DUs

AMRAP 10

2 Rope Climbs

20 KB Swings, 53/35 lbs.

AMRAP 2

DUs

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Thursday 160609


Strength:

Back Squat

5 x 3, across

Met Con:

"Grace" 

30 C & J, 135/95 lbs.

(6 min. cap)

Immediately following "Grace",

4 Rounds- 

50 ft. Sled Push

300 m Run

-score is total time, including "Grace"

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Wednesday 160608


Strength:

Snatch Grip Deadlift

10 x 2 @ 100% 1RM Snatch

Met Con:

AMRAP 5

5 Front Squats, 155/105 lbs.

15 T2B

3 min. Rest

AMRAP 5

5 Deficit HSPUs, 6/4"

15 Deadlifts, 155/105 lbs.

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Tuesday 160607


Oly:
EMOMx7
1 Clean and Jerk @ 85% 1RM

Strength:
Back Squat
3 x 5

Met Con:
For Time
15 Burpees
10 Ring Dips
15 Box Jumps 24/20"
10 Ring Dips
30 Burpees
10 Ring Dips
30 Box Jumps 24/20"
10 Ring Dips
15 Burpees
10 Ring Dips
15 Box Jumps 24/20"
10 Ring Dips

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Monday 160606


Gymnastic Benchmark:
Min 1-3
Max Unbroken Ring MUs
Min 3-6
Max Unbroken C2B Pullups
Min 6-9
Max Unbroken Pullups

Met Con:
4 Rounds
5 Hang Snatch 115/75#
10 OH Squats 115/75#
50 DUs

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Sunday 160605


Rest Day
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Saturday 160604


Met Con:

For Time

800m Run

40 KB SDHP 70/53#

40 GHD Situps

40 Thrusters 95/65#

800m Run

20 KB SDHP 70/53#

20 GHD Situps

20 Thrusters 95/65#

800m Run

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Friday 160603


Strength:
Barbell Bent Over Row
4 x 8

Met Con:
3 Rounds
5 Tire Flips
400m Run
70' OH Barbell Walking Lunge 95/65#
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