Workout of the Day

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

Tuesday 141230


20 Rep Benchmark:

Deadlift

Met Con:

5 Rounds:

250m Row

25 Wall Balls, 20/14 lbs.

10472-2I

 

Monday 141229


Strength:

5 Rounds

3 OH Squats + 1 Snatch Balance, ascending

Then

Squat Snatch

5 x 1, @ 85% 1RM

Met Con:

For time

300 DUs

ashley fs

Sunday 141228


Rest Day

pre workout

Saturday 141227


Strength:

Squat Clean

-work up to 1RM

Met Con:

With a partner,

100 Thrusters, 95/65 lbs.

100 Burpees

100 Deadlift, 185/135 lbs.

(Row 4000 m)

* One partner is always rowing until 4000 m is reached.  Break up reps and rowing between partners as needed.  If the partner doing reps rests, the partner rowing must also rest.  If 4000 m is reached on the rower before the reps are done, both partners work back and forth to complete the remaining movements.

kbs1

Friday 141226


Strength:

Split Jerk

8×2, alternating legs

Met Con:

12 min AMRAP

12 KB Snatch, 53/35 lbs.

12 Goblet Squat, 53/35 lbs.

12 HR Push Ups

Thursday 141225


Closed.  Enjoy your holiday!

Wednesday 141224


"12 Days of Christmas!"

Work through the movements as you would sing the song.... 

1 - Power Snatch, 155/105 lbs.

2 - Pistols

3 - Ab Mat Sit Ups

4 - HSPU

5 - Burpees 

6 - KB Swings

7 - Pull Ups

8 - Wall Balls, 20/14 lbs.

9 - Box Jumps, 24/20"

10 - Front Squats, 155/105 lbs.

11 - T2B

12 - Power Clean, 155/105 lbs.

20141223_172733_002

Tuesday 141223


Strength:

Squat Clean

5 x 3, 85% 1RM

Met Con 1:

10 min EMOM

Even- 7 Back Squats, 65% 1RM

Odd- 5 Muscle Ups

Met Con 2:

For Time-

Row 500m

 


Monday 141222


 

For time:

50 C2B Pull-Ups

Met Con:

5 Deadlifts, 315/225 lbs.

5 S2OH, 155/105 lbs.

4 Deadlifts, 315/225 lbs.

5 S2OH, 155/105 lbs.

3 Deadlifts, 315/225 lbs.

5 S2OH, 155/105 lbs.

2 Deadlifts, 315/225 lbs.

5 S2OH, 155/105 lbs.

1 Deadlifts, 315/225 lbs.

5 S2OH, 155/105 lbs.

johnnicole

Sunday 141221


Rest Day

ashleys

Saturday 141220


For time:

30 G2OH,  135/95 lbs.

60 Weighted Ab Mat Sit Ups, 25/15 lbs.

90 Wall Balls, 20/14 lbs

1000 m Row

lunges

 

Friday 141219


Strength:

Snatch Grip Deadlift

5 x 3, ascending

Skill:

3 Rounds

75 ft. KB Front Rack Lunge, 53/35 lbs.

Rest 1 min.

Met Con:

7 min AMRAP

7 OH Squats, 115/85 lbs.

7 Pull Ups

7 Ring Push Ups

candlestick