Workout of the Day

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

Tuesday 141209


Strength:

Back squat

5-5-3-3-1-1-1

Skill:

4 Rounds

20 sec Hollow Rock Hold

Rest 10 sec

20 sec Superman Hold

Rest 10 sec

Met Con:

4 Rounds, for total repsĀ 

1 min Row (kcals)

1 min Thrusters, 45/35 lbs.

1 min Rest

sally mu

Monday 141208


Skill:

8 Rounds-

2 Snatch balance + 1 Squat snatch, 60 % 1RM

Met Con:

8 min to complete-

21-15-9

Front squat, 135/95 lbs.

Burpees

*with remaining time, AMRAP muscle ups

oh

Sunday 141207


Rest Day

headstand

Saturday 141206


For Time:

1 mile Row

3 Rounds

60 BW Squats

30 HR Pushups

15 Strict Pullups

sarah pull up

Friday 141205


Strength:

Deadlift

5x3

Skill:

5 min EMOM

Muscle Ups 2-10 Unbroken

Met Con:

For Time

400m Run

30 Power Snatch 105/75#

400m Run

2014-12-05 08.35.16

Thursday 141204


Skill:

8 Rounds

2 High hang squat clean + 1 Squat clean, @ 60% 1RM

Met Con:

For time,

10 T2B

10 S2O, 155/105#

100ft. Farmer carry lunge, 53/35#

20 T2B

20 S2O, 155/105#

100ft. Farmer carry lunge, 53/35#

30 T2B

30 S2O, 155/105#

100ft. Farmer carry lunge, 53/35#

boys box jump

 

Wednesday 141203


Strength:

OH Squat

10-8-6-4-2 ascending

Met Con:

3 Rounds

4 min AMRAP

20 Box Jumps 24/20"

15 HSPUs

10 KB Swings 70/53#

1 min rest between rounds

Ashley Squat

Tuesday 141202


Skill:

Row

3x1min max kCal

Rest 1:30 between sets

20 Rep Benchmark

Thrusters

Met Con:

3 Rounds

15 Deadlift 225/155#

15 Bar Facing Burpees

15 C2B Pullups

Group Squat

Monday 141201


Strength:

Back Squat

4x10 @ 60%1RM

Met Con:

10 C&J 105/75#

50 Double Unders

8 C&J 135/95#

40 Double Unders

6 C&J 165/115#

30 Double Unders

4 C&J 195/135#

20 Double Unders

2 C&J 225/155#

10 Double Unders

lulu class

Sunday 141130


Rest Day

Saturday 141129


Strength:

Front Squat

1RM

Met Con:

3 Rounds

Teams of 2 complete

10 Squat Snatch 135/95#

50 Wall Balls 20/14#

10 Muscle Ups

* 1 athlete works at a time while the other is resting

Thursday 141127


Happy Thanksgiving!!!

Thanksgiving