Workout of the Day

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

Tuesday 160105


Strength:

3 Rounds-

45 sec. Max Rep OH Squats, 105/75 lbs.

1:15 Rest

Core Work:

Good Mornings

3 x 10

Met Con:

AMRAP 10

20 kcal Row

40 DUs

20 HR Push Ups

2016-01-04 21.05.28

Monday 160104


Strength:

EMOM x 6

2-6 Weighted Pull Ups

Met Con:

EMOM x 16

Min 1: Max Rep Box Jumps, 24/20"

Min 2: Max Rep Wall Balls, 20/14 lbs.

Min 3: Max Rep KB Snatch, 35/26 lbs.

Min 4: Rest

Sunday 160103


Rest Day

- 64 Burpees!

Saturday 160102


Open 13.1

AMRAP 17

40 Burpees

30 Snatch, 75/45 lbs., Masters- 45/35 lbs.

30 Burpees

30 Snatch, 135/75 lbs., Masters- 75/55 lbs.

20 Burpees

30 Snatch, 165/100 lbs., Masters- 100/75 lbs.

10 Burpees

Max rep Snatch, 210/120 lbs., Masters- 120/90 lbs.


Friday 160101


Happy New Year! 

2 RFT-

20 HR Push Ups

16 Cleans, 135/95 lbs.

20 Pull Ups

16 S2OH, 135/95 lbs.

20 HR Push Ups

16 Front Squats, 135/95 lbs.

20 Pull Ups

16 Deadlift, 135/95 lbs.

*Buyout: 2016m Row

(45 min. cap)

2016-01-01 11.26.23

Thursday 151231


Oly:

EMOM x 10

3 Position Pause Squat Clean

Pos 1: 2" off the floor

Pos 2: Above the Knee

Pos 3: Pockets

Met Con:

EMOM x 16

Even: 4 Turkish Getups 53/35#

Odd: 8 TTB (RX) 12 TTB (COMP)

Wednesday 151230


Strength:

Front Squat

4 x 8, across (~80% 1RM)

Met Con:

1 min max HSPUs

1 min Rest

5 RFT-

12/8 Ring Dips

8 Box Jumps, 40/30"

Tuesday 151229


Gymnastics Benchmark:

For time-

50 C2B Pull Ups 

Skill:

For time- 

250m Row

1 min Rest

500m Row 

2 min Rest

250m Row

Met Con:

For time-

21-15-9

KB Swings, 70/53 lbs.

HSPUS 

2015-12-28 23.52.24

Monday 151228


Oly:

7 Rounds

1 Hang Squat Snatch +

1 OH Squat

Met Con:

"Jump Karen Jump"

For Time

150 DUS

150 Wall Balls 20/14#

150 DUs

Sunday 151227


Rest Day

Saturday 151226


Strength:

With a running clock-

Strict Press,  5 min to 1RM

Push Press, 5 min to 1RM

Jerk, 5 min to 1RM

Met Con:

Teams of 2

3 Rounds

10 Hang Cleans 185/135#

15 TTB

3 Rounds

15 Front Squats 185/135#

20 HR Pushups

3 Rounds

20 Deadlifts 185/135#

25 Double Unders

- Partners switch when working athlete stops

- 20 min time cap

 

Friday 151225


Merry Christmas to our Harborside family. A shot of most of those that took place in our Christmas Eve WOD.