Workout of the Day

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

Wednesday 150311


Strength:

4 min EMOM

1 Power clean + 1 Push Jerk 

4 min EMOM

1 Squat clean + 1 Split Jerk

Met Con: 

5 Rounds

1 min Row for kcal

1 min Thrusters, 95/65 lbs.

1 min Burpees

1 min Rest

2015-03-11 06.28.24

Tuesday 150309


Skill:

5 min AMRAP

DUS

Met Con:

3 Rounds-

3 min AMRAP

10 SDHP, 105/75 lbs.

20 Wall balls, 20/14 lbs.

Rest 1 minute

2015-03-10 08.25.05

Monday 150309


Strength:

10 minutes to establish a 1RM Snatch

Met Con:

16 min EMOM

Odd-

5 Deadlift, 155/105 lbs.

5 Front Squat, 155/105 lbs.

Even-

5 Strict HSPU

5 Kipping HSPU

2015-03-08 23.39.59

Sunday 150308


Rest Day! Remember to submit your score for 15.2.

2015-03-08 15.44.54

Saturday 150307


Open 15.2

3 minutes to complete 2 rounds of-

10 OH Squats, 95/65 lbs.

10 C2B Pull Ups

If successful,

3 minutes to complete 2 rounds of-

12 OH Squats, 95/65lbs.

12 C2B Pull Ups

...

2015-03-06 13.43.15

Friday 150306


Skill:

5 Rounds

Max handstand hold

Rest 1 min

Met Con:

Row 500m

4 Rounds-

15 HR Push Ups

18 Box Jump Overs, 20"

Row 500m

2015-03-05 23.08.16

Thursday 150305


Strength:

6 min EMOM

5 Unbroken Power Cleans + 1 Push Jerk

Met Con:

6 min AMRAP

30 KB Swings, 53/35 lbs.

15 GHD Sit Ups

Rest 2 min

6 min AMRAP

5 Turkish Get Ups, 53/35 lbs.

10 Muscle Ups

2015-03-04 21.46.42

Wednesday 150304


Strength:

Back squat

7 x 3, across

Met Con:

10 min AMRAP

20 Unbroken DUs

10 Bar-facing burpees

40 Unbroken DUS

20 Bar-facing burpees

60 Unbroken DUS

30 Bar-facing burpees

...Continue to add 20 Unbroken DUs and 10 Burpees each round

2015-03-03 21.41.52

Tuesday 150303


Skill:

Snatch balance

5 x 2

Met Con:

12 minutes to complete-

3 Rounds

10 Deadlift, 185/135 lbs.

20 C2B Pull ups

400m Row

*with remaining time:

AMRAP HSPU

2015-03-02 21.15.08

Monday 150302


Strength:

Front squat

7 x 3, across

Met Con:

4 Rounds

30 Wall balls, 20/14 lbs.

Buyout:

30 Power cleans, 135/95 lbs.

 2015-02-27 13.00.02

Sunday 150301


Rest Day

Great job on 15.1 and 15.1a everyone!!!

2015-03-01 14.37.44

Saturday 150228


Open 15.1

9 min AMRAP

15 T2B

10 Deadlift, 115/75 lbs.

5 Snatch, 115/75 lbs.

15.1a

At the 9 minute mark, you have 6 minutes to establish a 1RM C&J