Workout of the Day

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

Monday 141110


Strength:

Front Squat

1RM

Then

Front Squat

5 x 5 @ 80% 1RM

Met Con:

Tabata row

sally ohs

Sunday 141109


Rest Day

chris bs

Saturday 141108


Skill:

Snatch Balance

5 x 5

Met Con:

18 min AMRAP

10 OH Squats, 135/95 lbs.

15 Box jump overs, 24/20"

20 Ab mat sit ups

vince fs

Friday 141107


Strength:

Back squat

5 x 1 @ 90% 1RM

Met Con:

50 Thrusters, 135/95 lbs.

*every time you put the bar down, do 10 burpees

barbell

Thursday 141106


Skill:

7 Min EMOM

5-10 Chest to Bar Pullups

Met Con:

"Diane"

21-15-9

Deadlift 225/155#

HSPU

Jeff and Josh Rowing

Wednesday 141105


Strength:

Back squat

5 x 3 @ 85% 1RM

Then:

Work up to a heavy snatch complex of:

Power snatch + Hang squat snatch + Squat snatch

front squat

Tuesday 141104


Met Con:

20 min AMRAP

Min 1: DUs

Min 2: Push press 155/105 lbs.

Min 3: Stone to shoulder

Min 4: Row for kcals

Min 5: Wall balls, 20/14 lbs.

vince

Monday 141103


Strength:

1RM Back Squat

Then

Back Squat, 5x5 @ 80% 1RM

Met Con:

4 Rounds

200m Run

15 Thrusters, 75/55 lbs.

15 Burpee box jumps, 20"

Joe