Workout of the Day

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

Tuesday 200317


HAPPY ST. PATRICK'S DAY!

CoronaWOD #1

Warm Up/ Mobility:

2 Rounds-

20 Jumping Jacks

20 Step Back Lunges

1 min. Pigeon Stretch (each side)

Met Con:

4 Rounds-

AMRAP 5

30 BW Squats

20 Sit Ups

10 Burpees

2 min. Rest between rounds

* Post your score on ZenPlanner and comment your thoughts! The score you post is the round with the lowest completed rounds/reps.

Monday 200316


Oly:

7 Rounds-

1 Power Clean + 1 Squat Clean + 1 Split Jerk

-across @ 75% 1RM C&J

Met Con:

5 RFT-

75 DUs

25/20 kcal Row

20 Push Ups

Sunday 200315


Rest Day

Saturday 200314


Met Con:

For Time

Teams of 3

4 Rounds

30 DB Deadlifts 50/35 lbs

70' DB Lunge

15 DB S2OH 50/35 lbs

30 C2B Pull-ups

4 Rounds

30 DB Deadlifts 50/35 lbs

70' DB Lunge

15 S2OH 50/35 lbs

15 Bar MUs

- partition as needed

 


Friday 200313


Strength:

Back Squat

5 x 3

-across @ 85-90% 1RM

Met Con:

For time-

60 Squat Snatches, 105/75 lbs.

*Every 3 min., 15/12 kcal Row + 9 OTB Burpees

*Start on rower

Thursday 200312


Skill:

EMOM x 15

Min 1- 30 sec. Hollow Rock

Min 2- 10 Banded Glute Bridges

Min 3- 30 sec. Double KB OH Hold

Met Con:

3 RFT-

30 kcal Assault Bike

90 DUs

3 min. Rest between rounds

Wednesday 200311


Strength:

6 Rounds, every 90 sec.-

10 Deadlifts @ 50% 1RM

Met Con:

For time-

150 Wall Balls, 20/14 lbs.

75 T2B

*Break up into either 1, 3, 5, or 15 rounds. Choose before you start the workout.

1 Round: 150 WB, 75 T2B

3 Rounds: 50 WB, 25 T2B

5 Rounds: 30 WB, 15 T2B

15 Rounds: 10 WB, 5 T2B 

Tuesday 200310


Oly:

5 Rounds-

2 Hang Squat Cleans + 1 Squat Clean @ 70-80% 1RM

Front Squat

3 x 5 @ same weight

Met Con:

AMRAP 8

12 Box Jump Overs, 24/20"

4 C & J, 205/145 lbs.


Monday 200309


Oly:

Snatch Balance

5 x 2 @ 75% 1RM Snatch

Squat Snatch

3 x 2 (same weight)

 

Met Con:

"Angie"

For Time

100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 BW Squats

Sunday 200308


Rest Day

Saturday 200307


Met Con:

"WZA Gauntlet Workouts 1-2-3"

WOD 1

0:00-12:00

21-15-9

Hang Power Snatches 95/65 lbs

OH Squats 95/65 lbs

- 100 DUs between each round

WOD 2

12:00-16:00

5RM S2OH from the floor

16:00-20:00

Rest

WOD 3

20:00-35:00

30 Stone 2 Shoulder

- every min 5 Box Facing Burpees

- with remaining time Max kcal Assault Bike

 

Friday 200306


Strength:

Snatch Grip Deadlift

7 x 3 @ 110% 1RM Snatch

Met Con:

For time-

90 Wall Balls, 20/14 lbs.

60 kcal Assault Bike

30 Deadlifts, 255/185 lbs.