Workout of the Day

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

Tuesday 190326


Strength: 

Back Squat

3 x 7

-across @ 75% 1RM

Met Con:

AMRAP 14

7 Ring MUs

12 Hang Cleans, 155/105 lbs.

25 Wall Balls, 20/14 lbs.

Monday 190325


Oly Tech:

16 Rounds, every 45 sec.-

1 Pause Squat Clean

-across @ 60% 1RM

*pause 2" off floor, above knee, and at pockets

Met Con:

4 RFT-

20 Alternating DB Snatches, 50/35 lbs.

20 DB OH Lunges, 50/35 lbs.

20 Burpees

Sunday 180324


Rest Day

Saturday 180323


Met Con:

With a partner

AMRAP 8

16 Box Jumps 24/20"

8 HSPUs

16 Deadlifts 135/95 lbs

- rest 4 min

AMRAP 8

16 Box Jumps 24/20"

8 HSPUs

12 S2OH 135/95 lbs

- rest 4 min

AMRAP 8

16 Box Jumps 24/20"

8 HSPUs

8 Snatches 135/95 lbs


Friday 190322


Open 19.5

For time-

33, 27, 21, 15, 9

Thrusters, 95/65 lbs.

C2B Pull Ups

*20 min. cap

Thursday 190321


Oly:

7 Rounds-

1 Hang Power Snatch + 1 OH Squat + 1 Squat Snatch

-across @ 70% 1RM

Met Con:

EMOM x 20

Min 1- 15 Wall Balls, 20/14 lbs.

Min 2- 15/12 kcal Assault Bike

Min 3- 15 KB Swings, 53/35 lbs.

Min 4- 15 Ab Mat Sit Ups

Wednesday 190320


Strength:

Front Squats

5 x 5

-across @80% 1RM

Met Con:

3 RFT-

5 Rope Climbs

10 C&J, 185/125 lbs.

75 DUs

Tuesday 190319


Strength:

Good Mornings

3 x 10, across

Met Con:

AMRAP 18

3, 6, 9, 12, etc...

Thrusters, 105/75 lbs.

Burpees


Monday 190318


Oly:

20 Rounds

1 Clean and Jerk @ 75% 1RM

-every 45 sec

 

Met Con:

4 Rounds

20/16 kcal Assault Bike

20 C2B Pull-ups

20/16 kcal Row

*20 min time cap

Sunday 190317


Happy St. Patrick's Day! ☘️

Rest Day

Saturday 190316


Met Con:

Teams of 3, for time-

4k Row

80 Devil Presses, 50/35 lbs.

80 HSPUs

80 Single Arm DB OH Lunge, 50/35 lbs.

*35 min. cap

*switch as needed

Friday 190315


Open 19.4

For time:

3 Rounds-

  10 Snatches, 95/65 lbs.

  12 Bar Facing Burpees

Rest 3 minutes, then

3 Rounds-

  10 Bar Muscle Ups

  12 Bar Facing Burpees

Time Cap: 12 minutes