Workout of the Day

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

Saturday 181124


Met Con:

For Time

With a partner

60 kcal Assault Bike

60 Synchro Push-ups

20 Squat Snatches 115/85 lbs

45 kcal Assault Bike

45 Synchro Push-ups

20 Squat Snatches 115/85 lbs

30 kcal Assault Bike

30 Synchro Push-ups

20 Squat Snatches 115/85 lbs

15 kcal Assault Bike

15 Synchro Push-ups

20 Squat Snatches 115/85 lbs

* Switch as needed between partners on bike and snatches

 

Friday 181123


Core:

3 Rounds Not For Time-

200 ft. Single Arm Farmer Carry (right)

20 Lemon Squeezes

200 ft. Single Arm Farmer Carry (left)

20 Lemon Squeezes

Met Con:

For time-

60 Front Squats, 185/125 lbs.

* Start each minute with 5 C2B Pull Ups

Thursday 181122


CLOSED

Happy Thanksgiving!!!

 

Wednesday 181121


Strength:

Deadlift

5 x 2

-across @ 90% 1RM

Met Con:

AMRAP 10

15 Double DB S2OH, 50/35 lbs.

50 DUs

12 T2B


Tuesday 181120


Strength:

OH Squat

1 x 2 @ 75% 1RM

1 x 2 @ 80%

1 x 2 @ 85%

4 x 1, climbing

Met Con:

5 RFT-

250m Row

10 Burpee Box Jump Overs, 24/20"

Monday 181119


Oly Tech:

5 Rounds, every 30 sec.-

1 High Hang Squat Clean

5 Rounds, every 30 sec.-

1 Hang Squat Clean

5 Rounds, every 30 sec.-

1 Squat Clean

-all at 65% 1RM Clean

Met Con:

3 RFT-

30 Wall Balls, 20/14 lbs.

10 Cleans, 165/115 lbs.

7 Ring MUs

Sunday 181118


Rest Day

Saturday 181117


Met Con:

2 RFT-

30 T2B

30 Box Jumps, 24/20"

70 ft. DB Front Rack Lunge, 50/35 lbs.

30 Ab Mat Sit Ups

30 HSPUs

70 ft. DB Front Rack Lunge, 50/35 lbs.


Friday 181116


Strength:

Front Squats

7 x 3

-across @ 85% 1RM

Met Con:

AMRAP 5

12 Snatches, 75/55 lbs.

12 OH Squats, 75/55 lbs.

Rest 2 min.

AMRAP 5

9 Snatches, 95/65 lbs.

9 OH Squats, 95/65 lbs.

Rest 2 min.

AMRAP 5

6 Snatches, 135/95 lbs.

6 OH Squats, 135/95 lbs.

Thursday 181115


Strength:

Establish 1RM Weighted Pull Up

Then, 75 Band Pull Aparts

Met Con:

3 Rounds, every 8 min. complete-

750m Row

30/24 kcal Assault Bike

Wednesday 181114


Oly Tech:

Snatch Balance

5 x 2 @ 70% 1RM Snatch

Squat Snatch

5 x 2 @ same weight

Met Con:

For time-

100 DUs

40 Thrusters, 95/65 lbs.

20 Bar MUs

100 DUs

Tuesday 181113


Strength:

EMOM x 6

5 Back Squats

-across @ 70% 1RM

Met Con:

3 RFT-

5 Rope Climbs

35 ft. Handstand Walk

20 Pistols

35 ft. Handstand Walk