Workout of the Day

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Thursday 150513


Strength:

Back Squat

5 x 5, across

Met Con:

25 min AMRAP

50 Box Jump Overs, 20"

40 Power Cleans, 155/105 lbs.

30 Push Jerks, 155/105 lbs.

20 Triple Unders

* Every minute, do 10 BW Squats!!!!

2015-05-13 14.48.07

Wednesday 150513


Strength:

Romanian Deadlift

3 x 10 @ 30% 1RM max deadlift

Skill:

EMOM x 5

2/4 Turkish Get Ups, 53/35 lbs.

Met Con:

3 Rounds

10 SDHP, 105/75 lbs.

15 Pull Ups

Tuesday 150512


Strength:

Back Squat

5 x 7, across

Met Con:

5 Rounds

2 min to complete,

4 Squat snatch, 80-85% 1RM

Max rep Wall balls, 20/14 lbs.

Rest 1 min

*score is total wall balls

2015-05-11 18.54.15

Monday 150511


Skill:

3 Sets max unbroken C2B Pullups

- rest as needed between sets

Met Con:

For Time

21-15-9

KB Swings 70/53#

Box Jumps 30/24"

HR Pushups


Sunday 150510


Rest Day. 

HAPPY MOTHER'S DAY!

2015-05-08 13.31.17

Saturday 150509


EMOM:

Clean and Jerk Ladder

- Starting weight 135/65#

- Rx- move up 10# each minute. Scaled move up 5#

* To Failure! Once you reach your max the athlete will complete a 1 mile run

2015-05-08 13.33.30

Friday 150508


Met Con:

For Time

500m Row

50 Pistols

500m Row

40 HSPUs

500m Row

30 C2B Pull-ups

500m Row

20 KB Swings 70/53#

500m Row

10 Stone to Shoulder

Thursday 150507


Skill:

4 Rounds

2-4 Wall Walks

1 min Rest

Met Con:

10-8-6-4-2

OH Squats, 165/115 lbs

Run 200m after each set


Wednesday 150506


Strength:

Front Squat

5 x 5, across

Skill:

3 Rounds NOT for time OR weight

3 High hang power cleans + 3 Hang power cleans + 3 Power Cleans

* Focus on set-up and 1st and 2nd pulls

Met Con:

Death by Med ball burpee-clean-wall balls (whaaaaaat?!?!)

- Add 2 reps each minute until you cannot keep up

Tuesday 150505


Skill:

15 minutes of DU practice

OR

15 minutes to complete Flight Simulator

(5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs)

Met Con:

15 min EMOM

Min 1: 7 Strict T2B

Min 2: 7 Strict Ring Dips

Min 3: 70' OH Lunge, 45/35 lbs

2015-05-04 23.20.39

Monday 150504


Strength:

Front squat

5 x 7, across 

Met Con: 

10 min to complete-

1 mile Row

max rep C & J, 80% 1RM 

2015-05-03 23.30.44

Sunday 150503


Rest Day