Workout of the Day

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

Saturday 151212


Barbell Benchmark:

Max Unbroken

Snatch 135/95#

Clean and Jerk 135/95#

Met Con:

Teams of 3

20 Deadlifts 325/225#

30 TTB

40 Back Squats 235/165#

50 HR Push-ups

30 Deadlifts 275/195#

40 TTB

50 Back Squats 185/135#

60 HR Push-ups

40 Deadlifts 225/155#

50 TTB

60 Back Squats 135/105#

70 HR Push-ups

* Partition where needed between athletes

* 25 min time cap

Friday 151211


Skill:

Goat Training

Met Con:

"Open WOD 15.3"

AMRAP 14

7 Muscle-ups/ 21 Pull-ups

50 Wall Balls 20/14#

100 Double Unders

Thursday 151210


Strength:

OH Squat

3 x 10, ascending

Met Con:

2 RFT-

21 Burpee Box Jump Overs, 24/20"

14 Stone to Shoulders

7 Rope Climbs

(20 min. cap)

9711

Wednesday 151209


Oly:

15 minutes to establish 1RM C&J

Met Con:

2 Rounds-

AMRAP 4

Max kcal Row

Rest 2 min

AMRAP 4

10 KB Swings, 70/53 lbs.

10 HSPUs

Rest 2 min

VZM.IMG_20151208_161551

Tuesday 151208


Skill:

Goat Training

Core Work:

3 Rounds NOT for time-

70' OH Bar Walk, 95/65 lbs.

20 GHD Back Extensions

10 Strict Hanging Leg Raises

Met Con:

For time-

75 DUs

15 Thrusters, 95/65 lbs.

50 DUs

15 Thrusters, 95/65 lbs.

25 DUs

15 Thrusters, 95/65 lbs.

2015-12-08 05.55.33

Monday 151207


Oly Tech:

Power Clean and Jerk w/pause at hang position

5 x 1

TnG Power Clean and Jerk

5 x 2

Met Con:

For Time

500m Row

5 Rounds

10 C2B Pull-ups

10 Front Squat 135/95#

500m Row 

Sunday 151206


Rest Day

Saturday 151205


Met Con:

For time-

1 mile Run

80 BW Squats

60 Dips

40 GHD Sit Ups

20 Tire Flips

(30 min. cap)


Friday 151204


Skill:

Goat Training

Met Con:

AMRAP 18

18 Kcal Row

9 HSPUs

6 Muscle Ups/ 18 Pullups

2015-12-03 16.01.46

Thursday 151203


Oly Tech:

Snatch Grip Push Jerk

EMOM x 4 (climbing)

Snatch Ballance

EMOM x 4 (climbing)

Snatch Balance

Met Con:

For Time

2 Rounds

3 Snatch 115/75#

15 Wall Balls 20/14#

2 Rounds

3 Snatch 135/95#

15 Wall Balls 20/14#

2 Rounds

3 Snatch 155/105#

15 Wall Balls 20/14#

2 Rounds

3 Snatch 175/115#

Wall Balls 20/14#

Wednesday 151202


20 Rep Benchmark:

Front Squats

Met Con:

AMRAP 16

5 TTB

5 KB Swings 70/53#

5 Burpees

10 TTB

10 KB Swings 70/53#

10 Burpees

15 TTB

15 KB Swings 70/53#

15 Burpees

- Continue adding 5 reps until the time cap

VZM.IMG_20151201_222822

Tuesday 151201


Skill:

Goat Training

Row Conditioning:

250m Row

500m Row

250m Row

- Rest time equal to work

Met Con:

21-15-9

S2OH 115/75#

Box Jumps 24/20"

VZM.IMG_20151130_224831