Workout of the Day

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

Friday 200103


Strength:

Bench Press

3 x 3 @ 85, 90, 95%

DB Row

10-10-8-6

DB Strict Press

Weighted Pull Ups

12-12-10-8

Met Con:

For time-

35 ft. Handstand Walk

30 Pistols

9 Bar MUs

35 ft. Handstand Walk

20 Pistols

7 Bar MUs

35 ft. Handstand Walk

10 Pistols

5 Bar MUs

35 ft. Handstand Walk

 

Thursday 200102


Strength:

Back Squat

1 x 3 @ 85% 1RM

1 x 3 @ 90% 1RM

1 x 3 @ 95% 1RM

Snatch Grip Deadlift

2 x 6 @ 105% 1RM Snatch

Met Con:

5 RFT-

6 Deadlifts, 255/175 lbs.

9 Box Jump Overs, 30/24"

Wednesday 200101


HAPPY NEW YEAR!

Met Con:

EMOM x 30

Min 1: 16 DB Snatches, 50/35 lbs.

Min 2: 16 Pull Ups

Min 3: 48 DUs

Min 4: 16 DB Hang C&J (alt), 50/35 lbs.

Min 5: 16 Burpees

Min 6: 16 Rest

Tuesday 191231


Oly:

Snatch Balance

3 x 2 @ 70% 1RM Snatch

Hang Squat Snatch

4 x 2 @ same weight

Met Con:

AMRAP 20

20 kcal Row

19 HSPUs

20 kcal Assault Bike

19 Wall Balls, 20/14 lbs.


Monday 191230


Strength:

Bench Press

3 x 4-6 @ 90% 1RM

DB Row

3 x 6

Then, 

3 x 6

DB Strict Press

Weighted Pull Ups

Met Con:

4 RFT-

12 T2B

9 Cleans, 115/75 lbs.

6 S2OH, 115/75 lbs.

Sunday 191229


Rest Day

Saturday 191228


Met Con:

- with a partner

30 Synchro Burpees

42-30-18

OH Squats 75/55 lbs

Box Jump Overs 20"

30 Synchro Burpees

42-30-18

OH Lunges 75/55 lbs

Box Jump Overs 20"

30 Synchro Burpees

Friday 191227


Strength:

Back Squats

1 x 4-6 @ 95%

Snatch Grip Deadlifts

1 x 8

 

Met Con:

2 Rounds

30/20 kcal Assault Bike

     3 Rounds

      10 C2B Pull-ups

       20 Wall Balls 20/14 lbs


Thursday 191226


Skill:

4 Rounds-

100 ft. Double KB Overhead Carry

100 ft. Double KB Front Rack Carry

30 sec. Ring Support

15 GHD Hip Extensions

Met Con:

EMOM x 10

2 Snatches, 185/125 lbs.

30 DUs

Wednesday 191225


Closed- Merry Christmas!

Tuesday 191224


Met Con:

"12 Days of Christmas"

1 Squat Snatches 135/95 lbs

2 C2B Pull-ups

3 Box Jump Overs 20"

4 S2OH 135/95 lbs

5 Hang Cleans 135/95 lbs

6 T2B

7 Burpees

8 DB Snatches 50/35 lbs

9 HSPUs

10 Wall Balls 20/14 lbs

11 Front Squats 135/95 lbs

12 Deadlifts 315/225 lbs

- proceed through the movements as you would sing the song

   1, 2-1, 3-2-1, 4-3-2-1.............

Monday 191223


Strength:

Bench Press

3 x 4-6 @ 85% 1RM

DB Row

3 x 6

Then, 3 x 6

DB Strict Press

Weighted Pull Ups

Met Con:

3 RFT-

500m Row

50 BW Squats

25 GHD Sit Ups