Workout of the Day

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

Saturday 150411


No classes today.   On your own-

2 Rounds-

Run 400m

50 BW Squats

Run 400m

25 Burpees

2015-04-11 07.53.33

Friday 150410


Strength:

Front Squat

5 x 3, across

Met Con:

3 Stone to Shoulders

70' Handstand Walk

6 Stone to Shoulders

70' Handstand Walk

9 Stone to Shoulder

70' Handstand Walk

2015-04-10 11.43.01

Thursday 150409


Skill:

C2B Pull Ups

7 x 5-10 reps

-Rest 50 sec between sets

Met Con:

18 min AMRAP

60 DUs

30 Ab Mat Sit Ups

10 C&J, 155/110, 185/130, 205/145, 225/155 lbs.

*Increase weight each round

*If you reach the 4th round, do max reps C&J.

2015-04-09 11.29.53

Wednesday 150406


Strength:

Front Squat

5 x 5, across

Met Con:

"Amanda"

9-7-5

Muscle Ups

Squat Snatch, 135/95 lbs.

nicole ohs

Tuesday 150407


Skill:

12 min to max Triple Jump

Met Con:

3 Rounds

15 Box Jumps, 30/24"

10 Deficit HSPU, 6/4"

Monday 150406


Strength:

Front Squat

5 x 7, across

Oly Strength:

Squat Clean

3 x 3

Met Con:

3 Rounds

3 min AMRAP

5 Pull ups

10 Burpees

15 BW squats

Rest 1 min

 

Sunday 150405


Rest Day

2015-04-04 11.36.25

Saturday 150404


Benchmark:

15 min to 1RM Thruster

Met Con:

In teams of 2-3:

Run 800m

3 Rounds-

50 Wall balls, 20/14 lbs.

100 DUS

Run 800m

3 Rounds-

25 Cleans, 155/105 lbs.

25 Jerks, 155/105 lbs.

Run 800m

2015-04-03 22.53.00

Friday 150403


Skill:

7 min EMOM

1 Snatch, 65-85% 1RM (climbing)

Met Con:

12 min AMRAP

10 OH Squats, 95/65 lbs.

15 Box Jumps, 24/20"

10 OH Squats, 115/80 lbs.

15 Box Jumps, 24/20"

10 OH Squats, 135/105 lbs.

15 Box Jumps, 24/20"

...continue to add 20/15 lbs. each round...

Thursday 150402


Strength:

Back squat

5 x 3

Met Con:

3 Rounds

5 Deadlift, 315/225 lbs.

35' KB front rack lunge

10 Strict HSPUs

35' KB front rack lunge

ashleemichelle

Wednesday 150401


Strength:

6 min EMOM

5 Power cleans,  70% 1RM

Met Con:

4 Rounds

 Row 250m

25 Wall balls,  20/14 lbs.

5 Muscle ups

 2015-03-31 17.32.28

Tuesday 150331


Strength:

Back Squat

5x5

Skill:

EMOM 5 min

20 sec L Holds

Met Con:

7 Min AMRAP

1 T2B

1 S2OH 155/105#

2 T2B

2 S2OH 155/105#... 

continue adding 1 rep each round

sarah burpee