Workout of the Day

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

Saturday 150404


Benchmark:

15 min to 1RM Thruster

Met Con:

In teams of 2-3:

Run 800m

3 Rounds-

50 Wall balls, 20/14 lbs.

100 DUS

Run 800m

3 Rounds-

25 Cleans, 155/105 lbs.

25 Jerks, 155/105 lbs.

Run 800m

2015-04-03 22.53.00

Friday 150403


Skill:

7 min EMOM

1 Snatch, 65-85% 1RM (climbing)

Met Con:

12 min AMRAP

10 OH Squats, 95/65 lbs.

15 Box Jumps, 24/20"

10 OH Squats, 115/80 lbs.

15 Box Jumps, 24/20"

10 OH Squats, 135/105 lbs.

15 Box Jumps, 24/20"

...continue to add 20/15 lbs. each round...

Thursday 150402


Strength:

Back squat

5 x 3

Met Con:

3 Rounds

5 Deadlift, 315/225 lbs.

35' KB front rack lunge

10 Strict HSPUs

35' KB front rack lunge

ashleemichelle

Wednesday 150401


Strength:

6 min EMOM

5 Power cleans,  70% 1RM

Met Con:

4 Rounds

 Row 250m

25 Wall balls,  20/14 lbs.

5 Muscle ups

 2015-03-31 17.32.28


Tuesday 150331


Strength:

Back Squat

5x5

Skill:

EMOM 5 min

20 sec L Holds

Met Con:

7 Min AMRAP

1 T2B

1 S2OH 155/105#

2 T2B

2 S2OH 155/105#... 

continue adding 1 rep each round

sarah burpee

Monday 150330


Strength:

15 min to establish 1RM Deadlift

Met Con:

5 Rounds

10 Snatch, 95/65 lbs.

10 Burpees

40 DUs

 2015-03-30 10.37.04

Sunday 150329


Rest day

Saturday 150328


Open 15.5

For time-

27-21-15-9

Row for kcal

Thrusters, 95/65 lbs.


Friday 150327


Met Con:

20 min EMOM

Odd- 10 KB Swings, 70/53 lbs.

Even- 10 Box jumps, 30/24"

2015-03-27 01.06.13

Thursday 150326


Strength:

Back Squat

7-7-5-5-3-3-3

at weight used for front squats last week

Met Con:

5 min AMRAP 

200m Row

20 OH Squats 95/65#

Rest 3 min

5 min AMRAP

100m Shuttle Run

20 Clean and Jerk 95/65#

Wednesday 150325


Skill: 

8 min EMOM

1 Hang snatch pull + 1 Hang squat snatch, 70% 1RM

Met Con:

4 Rounds 

15 Deadlift,  225/155 lbs.

25 Wall balls,  20/14 lbs.

35 DUs

2015-03-25 08.04.41

Tuesday 150324


Skill:

Good Mornings

5 x 7, across

Met Con:

5-10-15-20-25

Thrusters, 115/75 lbs.

Pull Ups