Workout of the Day

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

Sunday 190519


Rest Day

Saturday 190518


Met Con:

Teams of 3

800m Team Med Ball Run

80 Wall Balls 20/14 lbs

80 C2B Pull-ups

80 Box Jumps 24/20"

800m Team Med Ball Run

60 Wall Balls 20/14 lbs

60 C2B Pull-ups

60 Box Jumps 24/20"

800m Team Med Ball Run

40 Wall Balls 20/14 lbs

40 C2B Pull-ups

40 Box Jumps 24/20"

800m Team Med Ball Run

Friday 190517


Strength:

Back Squat

4 x 9 @ 75% 1RM

Met Con:

3 RFT-

20 KB Swings 70/53 lbs

20 OH Squats 115/75 lbs

20 kcal Assault Bike

Thursday 190516


Oly Tech:

Pause Split Jerks

8 x 2

-climbing, between 50-65% 1RM

*pause 2 sec. at bottom of dip and in the catch

Met Con:

4 Rounds, every 4 min. complete-

400m Run

12 Burpees

12 T2B


Wednesday 190515


Strength:

Back Squat

10 x 3 @ 85% 1RM

Met Con:

For time-

10-8-6-4-2

Deadlifts, 305/215 lbs.

*1 legless rope climb + 2 regular rope climbs after each set

Tuesday 190514


20 Rep Benchmark:

20 Unbroken C&J

Met Con:

4 RFT-

10 Bar MUs

15 Thrusters, 105/75 lbs.

50 DUs

Monday 190513


Strength:

Back Squats

7 x 5 @ 80% 1RM

Met Con:

For time-

21 Strict HSPUs

42 kcal Row

15 Strict HSPUs

30 kcal Row

9 Strict HSPUs

18 kcal Row

Sunday 190512


Rest Day

Happy Mother's Day!


Saturday 190511


Met Con:

For time with a partner

50-40-30-20-10

Front Squats 155/105 lbs

Synchro Push-ups

kcal Assault Bike

- break up squats and bike where needed

 

Friday 190510


Strength:

Back Squat

5 x 7 @ 75% 1RM

Met Con:

EMOM x 16

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

Min 2: 15 C2B Pull Ups

Min 3: 15 Hang Snatches, 75/55 lbs.

Min 4: 15 S2OH, 75/55 lbs.

Thursday 190509


Strength:

Deadlift

5 x 5

-across @ 70% 1RM

Met Con:

For time-

2000m Row

60 kcal Assault Bike

300 DUs

Wednesday 190508


Strength:

Back Squat

4 x 9 @ 70% 1RM

 

Met Con:

AMRAP 15

10 DB C&J 50/35 lbs

10 Burpee Box Jump Overs 24/20"