Workout of the Day

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

Monday 150323


Strength:

EMOM x 8

1 Hang Squat Clean + 

1 Squat Clean

Met Con:

12 Min AMRAP

20 kcal Row

20 Box Jumps 24/20"

20 Burpees

split j

Sunday 150322


Rest Day

2015-03-22 22.37.29

Saturday 150321


"Open 15.4"

8 min AMRAP

3 HSPU

3 Cleans, 185/125 lbs.

6 HSPU

3 Cleans, 185/125 lbs.

9 HSPU

3 Cleans, 185/125 lbs.

12 HSPU

6 Cleans, 185/125 lbs.

...etc...

2015-03-22 22.31.29

Friday 150320


DEA Maltz Challenge 

"Half Maltz"

200m Run -EVENING CLASS ONLY. (Outside- dress appropriately. Morning class will row instead.)

25 Pull ups

100 Farmer's walk, 50/25 lbs.

25 Dips

50 Push ups

25 K2E

50 Sit ups

200m Run

* 10 am and 5:30 pm classes only, today! If you'd like to take part in the actual challenge, come in between 1 and 3:30 too take part. And there is a $20 donation fee. 

 2015-03-18 17.42.08

 


Thursday 150319


Strength:

Front Squat

5-5-3-3-1-1-1

Met Con:

3 Rounds

50 Double Unders

40 Abmat Situps

30 KB Swings 53/35#

20 T2B

10 Power Snatch 115/75#

Wednesday 150318


Strength:

EMOM x 12

Strict Press 3x1

Push Press 3x3

Push Jerk 3x5

Split Jerk 3x5

- all done at the same weight

Met Con:

21-15-9

Ball Slams

HSPUs

Tuesday 150317


Skill:

For time-

Row 1000m

Met Con:

4 Rounds 

20 GHD Back extensions

15 Box jumps, 24/20"

10 Power cleans,  165/115 lbs.

Monday 150316


Strength:

3 Rounds

Max Rep Thrusters, 105/75 lbs.

Rest 2 minutes

Met Con:

3 min AMRAP

Burpees

5 min AMRAP

10 Deadlifts, 225/155 lbs.

10 C2B Pull ups

3 min AMRAP 

Burpees 

 


Saturday 150314


Open 15.3

14 min AMRAP

7 Muscle ups

50 Wall balls, 20/14 lbs.

100 DUS

 

Friday 150313


Skill:

Muscle up progressions

Met Con:

10 Rounds

Run 200m (outside!)

10 KB Swings, 53/35 lbs.

2015-03-13 04.18.11

 

Thursday 150312


Skill:

Work on handstand walks or tripod holds/handstand holds for 10 minutes.

Met Con:

5 Rounds

15 Box Jumps, 24/20"

15 T2B

15 GHD Sit Ups

15 Power Snatch, 75/55 lbs.

2015-03-12 00.30.07

Wednesday 150311


Strength:

4 min EMOM

1 Power clean + 1 Push Jerk 

4 min EMOM

1 Squat clean + 1 Split Jerk

Met Con: 

5 Rounds

1 min Row for kcal

1 min Thrusters, 95/65 lbs.

1 min Burpees

1 min Rest

2015-03-11 06.28.24