Workout of the Day

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Thursday 181206


Strength:

Back Squat

5 x 5

-across @ 80% 1RM

Met Con:

3 RFT-

8 Stone to Shoulder, 145/115 lbs.

16 Burpee Box Jump Overs, 24/20"

24 kcal Row

Wednesday 181205


Oly:

EMOM x 4

2 Snatches @ 85% 1RM

EMOM x 4

1Snatch @ 90% 1RM

Met Con:

4 Rounds-

AMRAP 3

60 DUs

30 Wall Balls, 20/14 lbs.

w/ time remaining, Max Rep Cleans, 155/105 lbs.

*2 min. Rest between rounds

*Score is total cleans

Tuesday 181204


Strength:

Front Squat

1 x 2 @ 75% 1RM

1 x 2 @ 80% 1RM

1 x 2 @ 85% 1RM

5 x 1, climbing

Met Con:

For time-

10-8-6-4-2

Ring MUs

*15/12 kcal Bike after each set

Monday 181203


Oly Tech:

8 Rounds-

2 Push Jerk + 1 Split Jerk

-across @ 65% 1RM Split Jerk

Met Con:

For time-

18-15-12-9-6-3

OH Squats, 105/75 lbs.

T2B


Sunday 181202


Rest Day

Saturday 181201


Met Con:

AMRAP 25

5 Rope Climbs

30 Alternating DB Snatches, 50/35 lbs.

35 ft. OH Walking Lunge (right)

30 GHD Sit Ups

35 ft. OH Walking Lunge (left)

Friday 181130


Oly Tech:

EMOM x 5

3 Hang Snatches

-across @ 70-75% 1RM

Skill:

EMOM x 5

3 Strict HSPUs OR 8 Kipping HSPUs

Met Con:

For time-

45 Thrusters, 95/65 lbs.

45 Box Jump Overs, 24/20"

Thursday 181129


Strength:

Good Mornings

3 x 10

-across

Met Con:

For time-

40 Push Ups

40 Pull Ups

30 Ring Dips

30 C2B Pull Ups

20 HSPUs

20 Bar MUs


Wednesday 181128


Strength:

Back Squats

3 x 10

-across @ 70-75% 1RM

Met Con:

AMRAP 17

8 kcal Assault Bike

12 Snatches, 95/65 lbs.

8 kcal Assault Bike

12 OTB Burpees

Tuesday 181127


20 Rep Benchmark:

S2OH (7/10/18)

Met Con:

For Time

48 Wall Balls 20/14 lbs

24 kcal Row

12 Deadlifts 305/215 lbs

36 Wall Balls 20/14 lbs

18 kcal Row

9 Deadlifts 305/215 lbs

24 Wall Balls 20/14 lbs

12 kcal Row

6 Deadlifts 305/215 lbs

Monday 181126


Oly:

5 Rounds-

1 Hang Squat Clean + 1 Clean

*climbing, start @ 75% 1RM

Strength:

Front Squat

3 x 5

*across @ heaviest weight from above complex

Met Con:

3 RFT-

25 KB Swings, 70/53 lbs.

100 DUs

Sunday 181125


Rest Day