Workout of the Day

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

Wednesday 151118


Oly:

5 Rounds-

1 Squat clean with pause at the hang position + 1 Push Jerk + 1 Split Jerk @ 80% 1RM

Met Con:

AMRAP 12

24 DUs

12 KB Swings, 70/53 lbs.

6 Pistols

VZM.IMG_20151117_213102

Tuesday 151117


Skill:

Goat Training

Met Con:

4 RFT-

5 Power Cleans, 185/125 lbs.

15 GHD Sit Ups

5 Push Jerk, 185/125 lbs.

15 Box Jumps, 24/20"

VZM.IMG_20151117_142611

Monday 151116


Strength:

OH Squat w/ 3 sec. bottom pause 

3 x 3, ascending

Then- 15 Squat Snatches @ 70-75% 1RM 

(1 rep every 30 sec)

Met Con:

4 RFT

8 Front Squats,  165/115 lbs.

16 Burpees

2015-11-15 23.06.27

 

Sunday 151115


Rest Day


Saturday 151114


"Team Lift-Off Event 3"

Teams of 2

AMRAP 24

3 Snatch 135/105#

6 Clean & Jerk 135/105#

9 C2B Pullups

54 Double Unders

Friday 151113


Strength:

Front Squat

5x3

Met Con:

5 Rounds

10 Back Squats

15 HSPUS

20 Ball Slams

Thursday 151112


Skill:

Goat Training

Met Con:

EMOM x 15

Min 1: Max Stone to Shoulder

Min 2: Max kcal Row

Min 3: Rest

Wednesday 151111


Oly:

Split Jerk

7 x 2 @ 80% 1RM

Met Con:

"Armistice"

AMRAP 9

100m Sprint

11 Ab Mat Sit Ups

11 BW Squats

100m Sprint

22 Ab Mat Sit Ups

22 BW Squats

(add 11 reps each round until time is up)

Rest 2 min

AMRAP 9

100m Sprint

11 HR Push Ups

11 Box Jumps, 24/20"

100m Sprint

22 HR Push Ups

22 Box Jumps, 24/20"

(add 11 reps each round until time is up)

About WOD and Armistice Day

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

vetsday2015

Tuesday 151110


Skill:

Goat Training

(15 minutes)

Strength:

Front squat

5 x 5, across

Met Con:

AMRAP 10 

10 Deadlift, 135/95 lbs.

10 Wall Ball Sit Ups, 20/14 lbs.

20 DUS

VZM.IMG_20151109_190503

Monday 151109


Oly Tech:

5 Rounds

1 Squat Snatch +

1 Pause Hang Snatch +

1 Pause High Hang Snatch

Met Con:

7 Rounds

3 Rope Climbs

4 Clean and Jerk 185/135#

Sunday 151108


Rest Day

VZM.IMG_20151106_142359

Saturday 151107


Met Con:

For Time

40 Pullups

40 KB Swings 53/35#

40 HR Pushups

500m Row

20 C2B Pullups

20 One Arm KB Snatch 53/35#

20 HSPUs

500m Row

10 Muscle Ups

10 Turkish Get ups 53/35#

10 Strict HSPUs

500m Row

2015-11-08 10.15.36