Workout of the Day

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Sunday 190113


Rest Day

Saturday 190112


Met Con:

3 RFT-

10 Strict Pull Ups

20 Pistols

10 Deadlifts, 255/175 lbs.

20 Burpees

40 Wall Balls, 20/14 lbs.

Friday 190111


Strength:

Good Mornings

7 x 3 @ 40% 1RM Deadlift

Met Con:

For time-

5 Rope Climbs

10 Squat Snatches, 135/95 lbs.

4 Rope Climbs

10 Squat Snatches, 135/95 lbs.

3 Rope Climbs

10 Squat Snatches, 135/95 lbs.

2 Rope Climbs

10 Squat Snatches, 135/95 lbs.

1 Rope Climb

Thursday 190110


Skill:

5 Rounds-

3 C2B Pull Ups + 5 Pull Ups + 7 T2B

Met Con:

AMRAP 20

80 DUs

40/34 kcal Row

20 HSPUs


Wednesday 190109


Oly:

5 Rounds-

1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk

-start @ 60% 1RM C&J

Met Con:

AMRAP 12

6 Deadlifts, 185/125 lbs.

6 Cleans, 185/125 lbs.

6 Front Squats, 185/125 lbs.

6 S2OH, 185/125 lbs.

Tuesday 190108


Skill:

EMOM x 8

8 Burpee Box Jump Overs, 24/20"

Met Con:

2 RFT-

30 BW Squats

15 GHD Sit Ups

15 C2B Pull Ups

30 BW Squats

15 GHD Sit Ups

10 Ring MUs

30 BW Squats

15 GHD Sit Ups

15 C2B Pull Ups

Monday 190107


Oly:

Squat Snatch

7 x 1 @ 85-90% 1RM

Strength:

OH Squat

3 x 3 @ same weight as above

Met Con:

3 RFT-

20 Thrusters, 95/65 lbs.

20/16 kcal Assault Bike

*10 min. cap

Sunday 190106


Rest Day


Saturday 190105


Met Con:

with a partner-

0:00-10:00

Max kcal Assault Bike

10:00-20:00

Max kcal Row

20:00-26:00

Max Reps C&J, 135/95 lbs.

*switch as needed

Friday 190104


Oly:

Hang Clean

10 x 1

-climbing, start @ 75% 1RM Clean

Met Con:

For time-

50 DUs

25 Pull Ups

50 DUs

25 T2B

50 DUs

15 Bar MUs

Buyout: 60 Wall Balls, 20/14 lbs.

Thursday 190103


Strength:

Front Squat

7 x 2

-across @ 85-90% 1RM

Met Con:

5 RFT-

8 Snatches, 115/85 lbs.

8 OH Squats, 115/85 lbs.

12 HSPUs

Wednesday 190102


Strength:

Deadlift

5 x 5 @ 75-80% 1RM

Met Con:

For time-

50 kcal Row

40 Burpees

40 kcal Row

30 Burpees

30 kcal Row

20 Burpees

20 kcal Row

10 Burpees

10 kcal Row