Workout of the Day

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

Thursday 200305


Skill:

5 Rounds (not for time)-

  3 Strict C2B Pull Ups

  3 Deficit HSPUs

3 Rounds (not for time)-

  7 Strict Pull Ups

  7 Strict HSPUs

Met Con:

AMRAP 14

3 Rope Climbs

20 DB Snatches, 50/35 lbs.

Wednesday 200304


Oly:

8 Rounds-

1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk

-across @75% 1RM C&J

Met Con:

4 Rounds, every 5 minutes complete-

30 kcal row

75 DUs

15 Thrusters, 95/65 lbs.

Tuesday 200303


Strength:

Back Squat

5 x 5 

-across @ 80-85% 1RM

Met Con:

For time-

30-20-10

Box Jumps, 30/24"

C2B Pull Ups

Monday 200302


Strength:

8 Rounds-

1 Squat Snatch + 2 OH Squats

-climbing

Met Con:

4 RFT-

9 Snatches, 135/95 lbs.

12 HSPUs

15 OTB Burpees


Sunday 200301


Rest Day

Saturday 200229


Met Con:

Teams of 4 (M/M/F/F)

AMRAP 5

Max Synchro Squat Cleans, 135/95 lbs. (2 people working at a time, M/F pairs)

1 min. Rest

AMRAP 5

Max Power Cleans, 225/155 lbs. (1 person working at a time)

3 min. Rest

For time-

5k Row (switching as needed)

Friday 200228


Strength:

Clean Pulls

8 x 2 @ 100% 1RM Clean

Met Con:

2 RFT-

15 Strict Pull Ups

15 Strict HSPUs

30 Push Ups

40 DB Step Ups, 50/35 lbs.

Thursday 200227


Strength:

OH Squats

3 x 3 @ 80%

4 x 1, climbing

Met Con:

3 Rounds-

1 min. Max T2B

1 min. Max Wall Balls, 20/14 lbs.

1 min. Max kcal Row

1 min. Rest


Wednesday 200226


Oly:

Squat Cleans

7 x 2 @ 80-90% 1RM

Met Con:

AMRAP 15

15 DB Deadlifts, 50/35 lbs.

15 Burpees to a target

15 GHD Sit Ups

Tuesday 200225


Strength:

Back Squat

3 x 7 @ 75% 1RM

2 x 5 @ 75-80%

Met Con:

4 RFT-

30/20 kcal Assault Bike

70 ft. Handstand Walk

7 Ring MUs

Monday 200224


Oly:

EMOM x 10

2 Pause Squat Snatches @ 55-60% 1RM

- 3 sec pause at the hang position

 

Met Con:

For Time

15-12-9

Thrusters 155/105 lbs

- 120 DUs after each set

Sunday 200223


Rest Day