Workout of the Day

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

Tuesday 200825


Warm Up:

2 Rounds-

10 Leg Swings

10 Cossack Squats

10 Cuban Presses

10 Sot Presses

Strength:

15 minutes to establish 10RM Front Squat (from the ground)

Met Con:

For time-

2 Rounds

800m Run

12 C&J, 135/95 lbs

2 Rounds-

400m Run

6 C&J, 185/125 lbs.

Monday 200824


Warm Up:

2 Rounds-

20 Jumping Jacks

10 Plank Rotations

10 PVC Pass Thrus

10 PVC OH Squats

Oly Tech:

EMOM x 10

1 Snatch Deadlift + 1 Snatch High Pull + 1 Power Snatch

Met Con:

AMRAP 15

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

OH Squats

OTB Burpees

Sunday 200823


Rest Day

Saturday 200822


Warm up:

3 Rounds

10 Toy Soldiers

10 Rotational Lunges

10 BW Squats

5 Yoga Push-ups

Met Con:

AMRAP 30

Teams of 3

18 Plate G2OH 45/35 lbs

9 Plate Thrusters 45/35 lbs

Team 400m Run

- one athlete completes all plate movements in a round 

 


Friday 200821


Warm up:

3 Rounds

10 KB Extensions

10 Samson Lunges

10 Step ups

10 Push-ups

- 2 min Forward Fold

Skill:

4 Rounds

25' Farmer Carry

10 One Arm Russian Swings

- each side

Met Con:

3 Rounds

30 V-ups

30 Box Jumps

Thursday 200820


Warm up:

15-12-9

Tuck Jumps

SDHP

Front Squats

Plank Rotations

- Front Rack Mobility

Oly:

EMOM x 7

1 High Hang Squat Clean +

1 Hang Squat Clean +

1 Squat Clean

Met Con:

4 Rounds

Every 5 minutes

75 DUs

20 Deadlifts 135/85 lbs

15 Hang Cleans 135/85 lbs

 

Wednesday 200819


Warm up:

3 Rounds

20 Jumping Jacks

10 Caterpillar Walks

10 Thoracic Rotations

10 Shoulder Taps

Skill:

For Time

25-20-15-10-5

HSPUs

- rest 1 min between sets

Met Con:

For Time

40 BW Squats

2 Rounds

20 DB/KB Floor Presses

30 Lateral Hops

40 BW Squats

2 Rounds

20 DB/KB Floor Presses

30 Lateral Hops

40 BW Squats

Tuesday 200818


Warm Up:

2 Rounds-

1 min. Row/Bike

12 Toy Soldiers

12 Samson Lunges

12 Cuban Presses

12 PVC Pass Thrus

Strength:

Bent Over Rows

4 x 6

Good Mornings

3 x 12

Met Con:

AMRAP 12

12 Burpees

12 S2OH, 115/75 lbs.

12 kcal Row/Bike


Monday 200817


Warm up:

3 Rounds

10 Butt Kickers

10 BW Squats

10 OH Squat Reaches

5 Yoga Push-ups

10 Foot Peddles

Oly:
Squat Snatch

3 x 3

3 x 2

3 x 1

- climbing, start @ 60% 1RM

Met Con:

10 Rounds

5 Front Squats 185/125 lbs

200m Run

Sunday 200816


Rest Day

Saturday 200815


Warm Up:

2 Rounds-

30 High Knees

30 Butt Kickers

10 Samson Lunges

10 PVC Pass Thrus

10 PVC OH Squats

Met Con:

For time, with a partner (partition as needed)-

450 DUs

45 Snatches, 115/75 lbs.

45 OH Squats, 115/75 lbs.

300 DUs

30 Snatches, 135/85 lbs.

30 OH Squats, 135/85 lbs.

150 DUs

15 Snatches, 155/105 lbs.

15 OH Squats, 155/105 lbs.

Friday 200814


Warm Up:

2 Rounds-

10 BW Squats

10 Samson Lunges

10 SDHP

10 Hollow Rocks

10 Cuban Presses

Strength:

4 Rounds-

10 Bulgarian Split Squats (right)

10 Single-Leg Deadlifts (right)

10 Bulgarian Split Squats (left)

10 Single-Leg Deadlifts (left)

Met Con:

AMRAP 15

15 HSPUs

15 KB Swings

15 Flag Poles