Workout of the Day

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

Saturday 190302


*** There will be no street parking today because of the Shamrock Run!!! Please park on Myrtle Ave behind the gym.***

Met Con:

Teams of 4, 

For time (7 min. cap)

30 Front Squats

30 Back Squats

30 Squat Cleans

30 S2OH

-175/115 lbs.

-one person working at a time, switch as needed

Rest until 12:00, then-

AMRAP 12

5 Thrusters, 95/65 lbs.

5 Burpees (jump onto a 45 lb. plate)

-add 1 thruster each round

- athletes rotate after each complete round

Friday 190301


Met Con:

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

Thursday 190228


Strength:

Back Squats

3 x 12 @ 50% 1RM

Met Con:

4 RFT-

500m Row

20 Burpees

4 Rope Climbs

Wednesday 190227


Oly:

EMOM x 10

1 Snatch +

1 OH Squat @ 80% 1RM

 

Met Con:

For Time

60 DUs

15 T2B

20 Snatches 75/55 lbs

60 DUs

15 T2B

15 Snatches 95/65 lbs

60 DUs

15 T2B

10 Snatches 135/85 lbs

60 DUs

15 T2B

5 Snatches 165/105 lbs


Tuesday 190226


Strength:

Front Squat

7 x 1 @ 90% 1RM

 

Met Con:

EMOM x 12

Min 1: 15/12 kcal Assault Bike

Min 2: 10 Strict Pull-ups

Min 3: 15 GHD Sit-ups

Monday 190225


Oly:

Split Jerk

4 x 2 @ 70% 1RM

3 x 2 @ 80% 1RM

Met Con:

5 RFT-

20 DB Hang Clean & Jerk 70/50 lbs

15 Box Jump Overs 24/20"

Sunday 190224


Rest Day

Saturday 190223


Met Con:

With a partner,

3 RFT-

120 DUs

30 Deadlifts, 255/175 lbs.

60 OTB Burpees

20 Bar MUs

*Switch as needed


Friday 190222


Open 19.1

AMRAP 15

19 Wall Balls, 20/14 lbs.

19 kcal Row

*Remember that there are no classes today. There is only open gym from 6 am to 4 pm then Friday Night Lights begins at 4 pm. If you are NOT signed up for the Open, you can either attend open gym hours to workout on your own or join us at night to throwdown with your fellow Harborside athletes. If you ARE signed up for the Open, please sign up for a heat time when you arrive to the gym on Friday. If you are unable to attend Friday Night Lights, schedule a time with a coach to come in and do the workout. 

Thursday 190221


Oly:

Snatch Drops

3 x 3 @ 40% 1RM Snatch

Snatch Balance

3 x 3 @ 60%

High Hang Squat Snatch

4 x 3 @ 70%

Met Con:

AMRAP 8

4, 8, 12, 16, 20, etc...

kcal Assault Bike

Front Squats, 105/75 lbs.

Wednesday 190220


Strength:

Back Squat

5 x 3 @ 85% 1RM

Met Con:

EMOM x 20

Min 1: Max C2B Pull-ups

Min 2: Max Box Jumps 24/20"

Min 3: Max Abmat Sit-ups

Min 4: Max Burpees

Min 5: Rest

Tuesday 190219


20 Rep Benchmark:

OH Squat

Met Con:

For Time

15-12-9

  HSPUs

  Snatches 95/65 lbs

75 Wall Balls 20/14 lbs

12-9-6

  HSPUs

  Snatches 95/65 lbs