Workout of the Day

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

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

VZM.IMG_20160116_090432

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

Wednesday 160113


Oly:

Snatch Grip Push Press

3-2-2-1-1-1

OH Squat

3 x 3, across

Met Con:

AMRAP 10

Thrusters, 135/95 lbs.

* Every minute stop and do 5 burpees

* Start with burpees

Tuesday 160112


Skill:

15 min. DU practice OR "Flight Simulator"

For time, Unbroken DUs-

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Met Con:

4 RFT-

3 Rope Climbs

15 GHD Sit Ups

30 BW Squats

Monday 160111


Strength:

Back Squat

3 x 3, across @ 85% 1RM Back Squat

Squat Clean

4 x 1, @ 90% 1RM Clean

Met Con:

3 RFT-

200m Row

20 KB Swings, 70/53 lbs.

20/15 Ring Dips

VZM.IMG_20160109_002755

 

Sunday 160110


Rest Day- 71 Burpees! 

FB_IMG_1452449285009

Saturday 160109


Met Con:

For time, w/ a partner-

4 Rounds-

12 SDHP, 135/95 lbs. (each)

12 S2OH, 135/95 lbs. (each)

4 min Rest

4 Rounds-

12 Back Squats, 135/95 lbs. (each)

12 HSPUS (each)

VZM.IMG_20160109_002755

 

Friday 160108


Oly:

5-1 Unbroken Snatches

Rest 1 min. between sets

Met Con:

3 RFT-

10 Muscle Ups/30 Pull Ups

20 Deadlift, 115/85 lbs.

30 Burpees

(22 min. cap)

Thursday 160107


Skill:

15 min. of handstand practice

Met Con:

For time-

100 ft. KB Farmer Carry, 70/53 lbs.

10 Pistols

200 ft. KB Farmer Carry, 70/53 lbs.

20 Step Up & Overs, 20"

300 ft. KB Farmer Carry, 70/53 lbs.

30 Ball Slams, 20 lbs.

300 ft. KB Farmer Carry, 70/53 lbs.

20 Step Up & Overs, 20"

200 ft. KB Farmer Carry, 70/53 lbs.

10 Pistols

100 ft. KB Farmer Carry, 70/53 lbs.

Wednesday 160106


Oly:

EMOM x 5

1 Power Clean + 1 Front Squat, ~80% 1RM

EMOM x 5

1 Hang Squat Clean, ~85% 1RM

Met Con:

Open 13.4

AMRAP 7

3, 6, 9, 12, 15....etc.

C&J, 135/95 lbs, Masters: 115/65 lbs.

T2B