Workout of the Day

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Sunday 191222


Rest Day

Saturday 191221


Met Con:

For Time:

Teams of 3
90 Bear Complex 105/75 lbs
- every 4 min complete
90 DUs
30/25/20 kcal Assault Bike
-partition as needed

Friday 191220


Strength:

Back Squat

3 x 4-6 @ 90% 1RM

Deadlift

2 x 3-6 @ 90% 1RM

Met Con:

For time-

3 Rounds

  12 Pull Ups

  12 Push Ups

3 Rounds

  12 C2B Pull Ups

  12 HSPUs

Thursday 191219


Oly Technique:

7 Rounds- 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

-across @ 60% 1RM 

Met Con:

For time-

500m Row

25 Burpee Box Jump Overs, 24/20"

500m Row

20 Clean & Jerks, 185/135 lbs.

500m Row

25 Burpee Box Jump Overs, 24/20"

500m Row


Wednesday 191218


Strength:

Max Rep Bench Press @ 75% 1RM

10-8-8

DB Row

10-8-6

DB Strict PRess

Weighted Pull Ups

Met Con:

5 RFT-

7 Devil Presses, 50/35 lbs.

70 ft. Single Arm DB OH Walking Lunge, 50/35 lbs.

Tuesday 191217


Oly:

Squat Snatch

3 x 2 @ 75%

2 x 2 @ 80%

3 x 1 @ 85-90%

 

Met Con:

AMRAP 15

60 DUs

9 T2B

6 Front Squats 155/105 lbs

Monday 191216


Strength:

10, 8, 6-8

Bench Press (75, 80, 85%)

DB Row

10-8-6

DB Strict Press

Weighted Pull Ups

Met Con:

6 RFT-

10/7 kcal Assault Bike

10 Snatches, 75/55 lbs.

Sunday 191215


Rest Day


Saturday 191214


Met Con:

For time, w/ a partner-

2000m Row

350 ft. Med Ball Lunge, 20/14 lbs.

6 Rounds-

  30 Wall Balls, 20/14 lbs.

  15 T2B

70 Partner Deadlifts, 375/275/225 lbs.

*partition as needed

Friday 191213


Strength:

Back Squat

Max Reps @ 85% (no more than 10)

Then-

If you completed 10 reps, do 10 x 3 @ 85% 1RM - 10 lbs. w/ 60 sec. rest between

If you completed 8-9 reps, do 8 x 3 @ 85% 1RM - 10 lbs. w/ 60 sec. rest between

If you completed 7 or less reps, do 5 x 3 @ 85% 1RM - 10 lbs. w/ 60 sec. rest between

Snatch Grip Deadlift

3 x 8 @ 85-105% 1RM Snatch

Met Con:

5 Rounds, every 2 min.-

5 Stone to Shoulders, 145/95 lbs.

12 C2B Pull Ups

Thursday 191212


Strength:

10, 8, 6-8

Bench Press (75-80-85%)

DB Row

10, 8, 6

DB Strict Press

Weighted Pull Ups

Met Con:

For time-

100 DUs

50 Ab Mat Sit Ups

80 DUs

40 Ab Mat Sit Ups

60 DUs

30 Ab Mat Sit Ups

40 DUs

20 Ab Mat Sit Ups

20 DUs

10 Ab Mat Sit Ups

Wednesday 191211


Oly:

Push Jerk

3 x 2

-climbing, start @ ~80% 1RM

Split Jerk

4 x 1

-climbing, start @ ~80% 1RM

Met Con:

For time-

750m Row

20 kcal Assault Bike

20 OH Squats, 105/75 lbs.

500m Row

15 kcal Assault Bike

15 OH Squats, 135/95 lbs.

250m Row

10 kcal Assault Bike

10 OH Squats, 185/125 lbs.