Workout of the Day

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

Saturday 150829


Teams of 3:

10 min AMRAP

2 Rope Climbs

5 Burpees

*While one partner completes a FULL round, the other two hold a barbell, 275/205 lbs. If the bar drops to the floor at any point, the round does not count and the entire team must stop and do 10 BW squats.  Score is total rope climbs completed.

Then-

3 min AMRAP

Max reps team deadlift, 275/205 lbs.

Then-

1 mile team plate run, 45/35 lbs.

*One plate per team.

Friday 150828


w/ a running clock:

0:00- "Fran"

21-15-9

Thrusters, 95/65 lbs.

Pull ups

10:00- Rest

15:00- "Grace"

30 C&J, 135/95 lbs.

Thursday 150827


"Gymnastics Benchmark WOD" -Retest from 06/19/15

1 min max reps

-Pull ups

-Box jumps, 24/20"

-MUs/Ring dips

-T2B/High knee pulls

-HSPU/HR push ups

-Burpees

*Rest 2:30 between sets

Then-

For time-

500 DUs

Wednesday 150826


Oly:

Snatch High Pulls

5 x 2

Squat Snatch

3 x 3

Met Con:

For time-

800m Run

40 KB Swings, 53/35 lbs.

400m Run

20 KB Swings, 53/35 lbs.

200m Run

10 KB Swings, 53/35 lbs.

2015-08-25 15.02.19

Tuesday 150825


Skill:

EMOM x 10

1-5 Muscle Ups

Met Con:

5 RFT

5 Stone to Shoulders

10 Box Jumps, 30/24"

15 Pull Ups

2015-08-24 20.18.35

Sunday 150823


Rest Day

Monday 150824


Strength:

EMOM x 5

1 Power Clean + 1 Front Squat + 1 Jerk

EMOM x 3

3 Front Squats

EMOM x 2

10 Back Squats

Met Con:

3 Rounds

15 kcal Row

30 Wall Balls 20/14#

Saturday 150822


Strength:

Front Squat

8x1 (climbing)

Met Con:

Teams of 3

400 Double Unders

30 Clean and Jerk 165/115#

200 Burpees

30 Thrusters 165/115#

100 C2B

30 OH Squats 165/115#


Friday 150821


Oly Technique:

Snatch Balance

4x1 (heavy)

Squat Snatch

5x1 (climbing)

Met Con:

8 min AMRAP

6 Box Jumps 30/24"

9 HSPUS

12 KB Swings 70/53#

Thursday 150820


Strength:

Deadlift

10 x 2, across

Met Con:

EMOM x 16

Odd- 6 S2OH + 6 Front rack lunges, 115/75 lbs.

Even- 10 T2B

2015-08-19 22.23.48

Wednesday 150819


Oly:

10 Rounds

1 Squat Clean + 1 Front Squat, work up to a heavy set but not max

Met Con:

4 RFT 

10 Hang cleans, 155/105 lbs.

15 Wall balls, 20/14 lbs.

200m Row

2015-08-18 22.29.50

Tuesday 150818


Strength:

OH Squat

5x5

Skill:

5 Rounds

30 sec GHD Hip Extension Hold

30 sec Rest

30 sec Hollow Rock Hold

30 sec Rest

Met Con:

5 Rounds

75 Double Unders

200m Run