Workout of the Day

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

Monday 150330


Strength:

15 min to establish 1RM Deadlift

Met Con:

5 Rounds

10 Snatch, 95/65 lbs.

10 Burpees

40 DUs

 2015-03-30 10.37.04

Sunday 150329


Rest day

Saturday 150328


Open 15.5

For time-

27-21-15-9

Row for kcal

Thrusters, 95/65 lbs.

Friday 150327


Met Con:

20 min EMOM

Odd- 10 KB Swings, 70/53 lbs.

Even- 10 Box jumps, 30/24"

2015-03-27 01.06.13

Thursday 150326


Strength:

Back Squat

7-7-5-5-3-3-3

at weight used for front squats last week

Met Con:

5 min AMRAP 

200m Row

20 OH Squats 95/65#

Rest 3 min

5 min AMRAP

100m Shuttle Run

20 Clean and Jerk 95/65#

Wednesday 150325


Skill: 

8 min EMOM

1 Hang snatch pull + 1 Hang squat snatch, 70% 1RM

Met Con:

4 Rounds 

15 Deadlift,  225/155 lbs.

25 Wall balls,  20/14 lbs.

35 DUs

2015-03-25 08.04.41

Tuesday 150324


Skill:

Good Mornings

5 x 7, across

Met Con:

5-10-15-20-25

Thrusters, 115/75 lbs.

Pull Ups

Monday 150323


Strength:

EMOM x 8

1 Hang Squat Clean + 

1 Squat Clean

Met Con:

12 Min AMRAP

20 kcal Row

20 Box Jumps 24/20"

20 Burpees

split j

Sunday 150322


Rest Day

2015-03-22 22.37.29

Saturday 150321


"Open 15.4"

8 min AMRAP

3 HSPU

3 Cleans, 185/125 lbs.

6 HSPU

3 Cleans, 185/125 lbs.

9 HSPU

3 Cleans, 185/125 lbs.

12 HSPU

6 Cleans, 185/125 lbs.

...etc...

2015-03-22 22.31.29

Friday 150320


DEA Maltz Challenge 

"Half Maltz"

200m Run -EVENING CLASS ONLY. (Outside- dress appropriately. Morning class will row instead.)

25 Pull ups

100 Farmer's walk, 50/25 lbs.

25 Dips

50 Push ups

25 K2E

50 Sit ups

200m Run

* 10 am and 5:30 pm classes only, today! If you'd like to take part in the actual challenge, come in between 1 and 3:30 too take part. And there is a $20 donation fee. 

 2015-03-18 17.42.08

 

Thursday 150319


Strength:

Front Squat

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

Met Con:

3 Rounds

50 Double Unders

40 Abmat Situps

30 KB Swings 53/35#

20 T2B

10 Power Snatch 115/75#