Workout of the Day

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

Tuesday 150519


Oly:

10 Rounds-

Every 90 seconds complete, 1 Hang Power clean + 1 Hang squat clean + 1 Push jerk

Start at 50% 1RM and increase weight each round

Met Con:

3 Rounds (8 min time cap)-

Row 10 kcals

10 C2B Pull ups

10 HSPU

2015-05-18 22.46.10

Sunday 150517


Rest Day

20150506_170138

 

Monday 150518


Strength:

Front Squat

5x7

Met Con:

3 Rounds

100 Double Unders

25 Thrusters 95/65#

400m Run

20150511_123306

Saturday 150516


Strength:

Back Squat

5x3

Met Con:

Teams of 2

For Time

400m Band Run

40 Synchronized Pullups

40 Partner Deadlifts 375/315/255#

40 Synchronized Burpees

40 Synchronized Wall Balls 20/14#

400m Band Run


Friday 150515


Skill:

Hang squat snatch

6 x 2

Skill:

For quality-

100 Hollow Rocks

Met Con:

3 Rounds

Row 5 x 100m, rest 30 sec. between 100m

Rest 3 minutes between rounds

20150514_130659

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