Workout of the Day

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

Tuesday 201117


Warm Up:

2 Rounds-

10 Empty Barbell SDHP

10 PVC Sot Presses

10 Beat Swings

10 Empty Barbell OH Squats

Oly:

7 Rounds-

1 Squat Snatch + 2 OH Squats

- across @ 85% 1RM Snatch

Met Con:

4 RFT-

21 Burpees

18 T2B

12 Thrusters, 115/75 lbs.

Monday 201116


Warm Up:

15-12-9

Russian KB Swings

Banded Pass Thrus

Hollow Rocks

Then,

10 Thoracic Rotations (each side)

5-1 Walkout Push Ups

Gymnastics Benchmark:

For time-

75 HSPUs

Met Con:

For time-

2 Rounds

15 C&J, 135/95 lbs.

75 DUs

2 Rounds-

10 C&J, 185/125 lbs.

75 DUs

Sunday 201115


Rest Day

Saturday 201114


Warm up:

2 Rounds

30 Jumping Jacks

10 Caterpillar Walks

10 Hollow Rocks

10 PVC Pass Thrus

Met Con:

AMRAP 30

- with a partner

15 kcal Assault Bike (1 athlete completes fully)

30 T2B

15 kcal Assault Bike (1 athlete completes fully)

30 Box Jump Overs 24/20"

15 kcal Assault Bike (1 athlete completes fully)

15 Snatches 115/75 lbs

- partition as needed all movements but the bike


Friday 201113


Warm up:

3 Rounds

10 Band Pull Aparts

10 Band Pull Togethers

10 Pass Thrus

10 Samson Lunges

Oly:

Snatch Grip Deadlifts

7 x 2 @ 110% 1RM Snatch

Met Con:

5 Rounds

5 Ring MUs

15 Single-arm DB Devil Presses, 50/35 lbs

25 Wall Balls, 20/14 lbs

Thursday 201112


Warm up:

3 Rounds

1 min Row

10 Plank Rotations

1 min Squat Hold

Strength:

Back Squats

2 x 5 @ 75-80%

4 x 3 @ 80-85%

Met Con:

5 Rounds

Every 3 min-

25 BW Squats

15 Push-ups

Max kcal Row

- rest 2 min between rounds

 

Wednesday 201111


Warm Up:

2 Rounds-

10 Empty Barbell Good Mornings

10 Beat Swings

10 PVC Sot Presses

10 Empty Barbell OH Squats

Oly:

EMOM x 10

1 Hang Snatch High Pull + 1 Hang Squat Snatch

-across 65% 1RM Snatch

Met Con:

"Armistice"

AMRAP 11

11 Power Cleans, 135/95 lbs.

11 OTB Burpees

19 Deadlifts, 135/95 lbs.

18 Pull Ups

Tuesday 201110


Warm up:

3 Rounds

20 Jumping Jacks

10 Rotational Lunges

5 Caterpillar Walkouts

Skill:

5 Rounds

3-8 Strict Ring Dips

6 Single Arm High Pulls

- rest 1 min between sets

Met Con:

For Time

400m Run

200m Plate Carry 45/35 lbs

4 Rounds

18 KB Swings 70/53 lbs

50 DUs

200m Plate Carry 45/35 lbs

400m Run


Monday 201109


Warm Up:

2 Rounds-

200m Run

10 Leg Swings (each leg, direction)

10 4-pt. Squats

Then, 1 minute Puppy Dog Stretch

Oly:

7 Rounds-

1 Squat Clean + 2 Front Squats

- across @ 85% 1RM

Met Con:

For time-

3 Rounds-

15 Hang Squat Snatches, 75/55 lbs.

30 Ab Mat Sit Ups

Buy-out: 1 mile Run

Sunday 201108


Rest Day

Saturday 201107


Warm up:

400m Run

2 Rounds

10 Legs Swings

10 Squat Jumps

20 Band Pull Aparts

Met Con:

For time, with a partner-

2 Rounds

400m Run

   30 Cleans 205/145 lbs

4 Rounds

200m Run

    60 Back Squats 205/145 lbs

4 Rounds

200m Run

    30 Cleans 205/145 lbs

2 Rounds 

400m Run

- partition as needed

 

 

Friday 201106


Warm Up:

2 Rounds-

15 Step Ups

10 Hollow Rocks

10 Cuban Presses

10 Thoracic Rotations (each side)

Skill:

10-8-6-4-2

Strict Pull Ups

Strict HSPUs

Met Con:

AMRAP 16

7 S2OH, 135/95 lbs.

9 T2B

12 Box Jumps, 24/20"