Workout of the Day

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

Monday 181112


Oly:

8 Rounds-

1 Push Jerk + 1 Split Jerk

- across @ 80-85% 1RM S2OH

Met Con:

"Armistice"

AMRAP 11

11 Cleans, 135/95 lbs.

11 OTB Burpees

19 Deadlifts, 135/95 lbs.

18 Pull Ups

Sunday 181111


Rest Day

Saturday 181110


Met Con:

Teams of 3-

15 min. to establish 1RM Hang Clean

*one athlete lifting at a time

*score is combined weight

Then,

AMRAP 21

6 Thrusters, 105/75 lbs.

9 Box Jump Overs, 20"

12 Deadlifts, 105/75 lbs.

*athletes rotate after each full round

Friday 181109


Strength:

Barbell Bent Over Rows

4 x 8

-across

Met Con:

For time-

15-12-9

  Ring Dips

  KB Swings, 70/53 lbs.

15-12-9

  HSPUs

  T2B


Thursday 181108


Strength:

Back Squat

7 x 3

-across @ 85% 1RM

Met Con:

For time-

50-40-30-20-10

DB Snatch, 50/35 lbs.

OTDB Burpees

Wednesday 181107


Oly:

Hang Snatch

1 x 2 @ 70% 1RM

1 x 2 @ 75%

1 x 1 @ 80%

4 x 1, climbing

Met Con:

AMRAP 8

Buy in: 1000m Row

with remaining time, 

Max Snatches, 185/125 lbs.

*Score is number of snatches

Tuesday 181106


Strength:

OH Squat

3 x 7

- across @ 80% 1RM

Midline:

EMOM x 9

Min 1: 45 sec. Left Plank

Min 2: 45 sec. Center Plank

Min 3: 45 sec. Right Plank

Met Con:

5 RFT-

10/7 kcal Assault Bike

20 DUs

*add 20 DUs each round

Monday 181105


Oly Tech:

7 Rounds

1 Hang Power Clean +

1 Hang Squat Clean @ 65% 1RM

 

Met Con:

AMRAP 13

13 C2B Pull-ups

13 Clean and Jerk 135/95 lbs

26 Abmat Sit-ups


Sunday 181104


Rest Day

Saturday 181103


Met Con:

For Time

30 Box Jumps 24/20"

15 Push Press 105/75 lbs

10 Ring MUs

30 KB Swings 70/53 lbs

15 Push Press 105/75 lbs

10 Rope Climbs

30 Box Jumps 24/20"

15 Push Press 105/75 lbs

10 Ring MUs

 

Friday 181102


Strength:

5 Rounds-

3-7 Weighted Pull Ups

Then, 3 Rounds-

20 sec. Ring L-hold

*rest as needed between

Met Con:

4 Rounds-

1 min. max T2B

1 min. max Wall Balls, 20/14 lbs.

1 min. max Rest

*score is total reps

Thursday 181101


HAPPY BIRTHDAY, COACH JOSH!!!

Strength:

Pause Front Squat

7 x 2 @ 70-75% 1RM

-3 sec. pause at bottom

Met Con:

3 RFT-

12 Deadlifts, 265/185 lbs.

21 kcal Assault Bike

Buyout: 40 Single-Arm OH Lunges, 50/35 lbs.