Workout of the Day

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

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! 

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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


Sunday 160117


Rest Day - 78 Burpees!

Saturday 160116


Open 14.2

Every 3 minutes for as long as possible complete:

0:00-3:00

2 Rounds-

10 OH Squats, 95/65 lbs.

10 C2B Pull Ups

3:00-6:00

2 Rounds-

12 OH Squats, 95/65 lbs.

12 C2B Pull Ups

6:00-9:00

2 Rounds-

14 OH Squats, 95/65 lbs.

14 C2B Pull Ups

-continue pattern until you fail to complete both rounds

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Friday 160115


Strength:

Snatch High Pulls

7 x 2, climbing

Met Con:

For time-

100 DUs

15 Tire Flips

30 Box Jumps, 24/20"

150' Walking Lunge

30 Box Jumps, 24/20"

15 Tire Flips

100 DUs

2016-01-14 21.04.05

Thursday 160114


Skill:

EMOM x 7

10 T2B

Met Con:

AMRAP 20

750m Row

100' Shuttle Run

5 Cleans, 155/105 lbs.

200' Shuttle Run

5 Cleans, 155/105 lbs.

300' Shuttle Run

5 Cleans, 155/105 lbs.

...continue pattern until time is up...

2016-01-14 20.54.03