Workout of the Day

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

Saturday 150502


Strength:

Front Squat

15 min to establish 1RM

Met Con:

In teams of 2-3, one person working at a time,

2 Rounds-

3 min max Wall Balls, 20/14 lbs.

3 min max Pull Ups

3 min max OH Squats, 105/65 lbs.

3 min max Row for kcals

3 min max Power Cleans, 105/65 lbs.

Friday 150501


Strength:

Deadlift

3 x 10

Met Con:

4 Rounds

10 10 yd. Shuttle Run

15 HSPUs

20 Box Jumps, 24/20"

2015-05-01 00.36.57

Thursday 150430


Strength:

Back Squat

5 x 5, across

Met Con:

5 Rounds

5 Muscle Ups

50' Sled Push

Wednesday 150429


Strength:

0:00-3:00 - 3 x 1 Squat Snatch + 1 OH Squat, 75% 1RM

3:00-6:00 - 2 x 1 Squat Snatch + 1 OH Squat, 80% 1RM

6:00-9:00 - 1 x 1 Squat Snatch + 1 OH Squat, 90% 1RM

Met Con:

For time-

Run 400m

21 Thrusters, 105/75 lbs.

21 HR Push Ups

Run 400m

15 Thrusters, 105/75 lbs.

15 HR Push Ups

Run 400m

9 Thrusters, 105/75 lbs.

9 HR Push Ups 

2015-04-28 22.16.27

Tuesday 150428


Strength:

Back Squat

5 x 7, across

Skill:

4 Rounds

Max GHD Hip Extenstion Holds, Rest as needed

Met Con:

7 min AMRAP

20 DUs

10 Burpees

2015-04-27 19.35.10

Monday 150427


Skill:

Snatch balance

6 x 2

Met Con:

15 min AMRAP

9 Front Squats, 135/95 lbs.

9 Push Jerks, 135/95 lbs.

18 Pull Ups

2015-04-27 11.30.23

Sunday 150426


Rest Day

2015-04-25 13.41.25

Saturday 150425


3 Rounds

50 DUS

40 GHD Bach Extensions

30 Pistols

20 Cleans, 95/65 lbs.

10 HSPU

 2015-04-25 02.22.14


Friday 150424


Strength:

Front Squat

5 x 3, across

Skill:

EMOM x 5

3 Muscle ups/ 10 C2B Pull Ups 

Met Con:

5...1

Thrusters, 135/95 lbs.

Burpee C2B Pull Ups 

Deadlift, 315/225 lbs.

Thursday 150423


Strength:

15 minutes to establish-

1 Heavy Hang Snatch

1 Heavy Power Snatch

Max Unbroken OH Squats

Met Con:

21-15-9

OH Squats, 105/95 lbs.

KB Swings, 70/53 lbs.

2015-04-23 13.56.17

Wednesday 150422


Strength:

Front Squat

5x5

Met Con:

20 min AMRAP

25 Wall Balls 20/14#

25 T2B

25 Burpee Box Jumps 24/20#

25 GHD Sit-ups

Tuesday 150421


Strength:

EMOM x 8

2 Clean and Jerk @ 80%1RM

Met Con:

EMOM x 14

Even- 3 Bear Complex 135/95#

Odd- 40 Double Unders

2015-04-20 16.30.25