Workout of the Day

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

Thursday 151224


"12 Days of Christmas"

Proceed through the workout as you would sing the song.
1- Rope Climb
2- Squat Snatch, 135/95 lbs.
3- Box Jumps, 24/20"
4- S2OH, 135/95 lbs.
5- Pistols
6- Ring Dips
7- Burpees
8- Ab Mat Sit Ups
9- Wall Balls, 20/14 lbs.
10- C2B Pull Ups
11- HSPUs
12- Front Squats, 135/95 lbs.

VZM.IMG_20151224_003928

Wednesday 151223


Strength:

Deadlift

2x10

Midline:

Ring L-Holds

3 x Max hold

Met Con:

3 Rounds

200m Run

20 KB Thrusters 35/26#

200m Run

20 kcal Row

Tuesday 151222


Strength:

5 Rounds-

1 C&J @ 80-85% 1RM

5 Rounds-

3 Front Squats @ same weight

Met Con:

AMRAP 10

7 MUS (scale 7 pull ups & 7 ring dips)

14 Burpees

21 DUs

VZM.IMG_20151221_223055

Monday 151221


Gymnastic Benchmark:

3 Rounds

Max Unbroken TTB

- rest 2 min between rounds

Met Con:

4 Rounds

10 OH Squat 135/95#

15 Box Jumps 24/20"

300m Row


Sunday 151220


Rest Day- 50 BURPEES!

Saturday 151219


Met Con:

For time-

3 Rounds-

20 Pull Ups

30 Wall Balls, 20/14#

40 DUs

Then, 30 Bear Complex, 95/75#

*Every time you drop the bar, do 5 burpees

Then, 3 Rounds-

20 Pull Ups

30 Wall Balls, 20/14#

40 DUs

(35 min. cap)

Friday 151218


Strength:

Weighted Pull Ups

5 x 5, ascending

Met Con:

AMRAP 12

Buy in- 500m Row

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

Tire Flips

S2OH, 135/95 lbs.

2015-12-17 22.57.48

Thursday 151217


Skill:

Goat Training 

Strength:

Front Squat

5 x 1, ascending 

Met Con:

AMRAP 4

8 Ring Dips

12 KB SDHP, 70/53 lbs.

AMRAP 2

Goblet Lunges, 53/35 lbs.


Wednesday 151216


Oly Technique:

Snatch Grip Push Jerk

EMOM x 4

Snatch Balance

EMOM x 4

Hang Snatch

EMOM x 4

Met Con:

3 RFT-

30 BW Squats

15 T2B

10 HSPUs

VZM.IMG_20151215_214213

Tuesday 151215


Skill:

Goat Training

Met Con:

For Time

50 kcal Row

15 Clean and Jerk 185/125#

30 OTB Burpees

15 Clean and Jerk 185/125#

50 kcal Row

2015-12-14 22.55.11

Monday 151214


Oly:

Snatch

15 min to establish 1RM

Strength:

OH Squat

3 x 1

Met Con:

15-10-5

Snatch 155/105#

Box Jumps 30/24"

Sunday 151213


Rest Day