Workout of the Day

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

Friday 151106


Skill:

Goat Training

Strength:

Back squat

5 x 3, across

Met Con:

With a running clock-

0:00-2:00- Max rep DUS

2:00-6:00- Max Rep Wall Balls, 20/14 lbs.

VZM.IMG_20151105_235129

Thursday 151105


Skill:

5 Rounds-

1 Squat Clean + 1 Squat Clean w/pause above knees + 1 Squat Clean w/ pause at power position

Met Con:

3 Rounds-

AMRAP 3

5 Snatches, 105/75 lbs.

5 Bar Facing Burpees

Rest 2 minutes between rounds

2015-11-05 09.28.52

Wednesday 151004


Skill:

Goat Training

Strength:

Back Squat

5 x 5

Met Con:

3 Rounds

5 Deadlift 315/255#

7 Deficit HSPUs 8/6"

9 Box Jumps 30/24"

Tuesday 151003


Strength:

Unbroken Hang Cleans

3 x 7 (climbing)

Met Con:

4 Rounds

15 Thrusters 105/75#

30 kcal Row

15 Toes to Bar


Monday 151102


Oly:

Squat snatch

4 x 1 @ 70% 1RM

3 x 1 @ 80% 1RM

2 x 1 @ 90% 1RM

Met Con:

For time-

400m Run 

50' Handstand Walk (scale- 10 wall walks)

800m Run

50' Handstand Walk 

400m Run 

50' Handstand Walk

(20 min. cap)

VZM.IMG_20151101_220705

Sunday 151101


Rest Day

HAPPY BIRTHDAY, JOSH!

VZM.IMG_20151101_113615

Saturday 151031


"Monster WOD"

Teams of 2:

10 min to find 1RM Cluster

Rest 5 min

3 RFT-

30 Partner Med Ball Sit Ups, 20/14 lbs.

70 ft. Goblet Lunges, 70/53 lbs.

30 KB Swings, 70/53 lbs.

70 ft. Partner Lateral Burpees

30 Partner Wall Balls, 20/14 lbs.

IMG_5929

Friday 151030


Oly:

Snatch Balance

5 x 1, 75% 1RM Snatch

OH Squat

5 x 5, 75% 1 RM Snatch

Skill:

GHD Hip Extensions

3 x 20 (slow and controlled), Rest as needed between sets

Met Con:

For time-

Row 1000m

100 DUs

20 MUs

(12 min cap)

2015-10-30 00.52.23

Thursday 151029


Strength:

Push Press

5 x 3

Skill:

Box Jumps

3 x 20

Met Con:

5 Rounds

15 Wall Balls 20/14#

15 C2B Pullups

15 Deadlifts 135/95#

2015-10-29 14.17.53

Wednesday 151028


Skill:

Goat Training

* 15 min to complete

Met Con:

AMRAP 6

10 KB Step Ups 35/26#

20 Med Ball Abmat Situps 20/14#

- Rest 5 min

AMRAP 6

10 Hang Squat Cleans 105/75#

20 HSPUs

VZM.IMG_20151027_142754

Tuesday 151027


Oly Strength:

Clean and Jerk

5 x 1 @85-90% 1RM

Front Squat w/Pause

5 x 3

Met Con:

For Time

30-20-10

Burpees

T2B

VZM.IMG_20151027_090123

Monday 151026


Skill:

Goat Training

* 15min to complete

Met Con:

AMRAP 15

30 Snatch 75/55#

50 Double Unders

25 Snatch 105/75#

50 Double Unders

20 Snatch 135/95#

50 Double Unders

Max Rep Snatch 165/115#

2015-10-18 17.42.34