Workout of the Day

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

Tuesday 190101


HAPPY NEW YEAR!

Met Con:

AMRAP 25

1 Rope Climb

1 C&J, 225/155 lbs.

20 BW Squats

19 Ab Mat Sit Ups

Monday 181231


Oly Tech:

7 Rounds-

1 Snatch Balance + 1 OH Squat + 1 Squat Snatch

-across @ 70% 1RM Snatch

Met Con:

For time-

18-15-12-9-6-3

Deadlifts, 165/115 lbs.

C2B Pull Ups

Box Jump Overs, 24/20"

Sunday 181230


Rest Day

Saturday 181229


Met Con:

For time-

75 DUs

  50 KB Swings, 53/35 lbs.

  20 T2B

75 DUs

  50 Single Arm KB Thrusters (25 each side), 53/35 lbs.

  20 T2B

75 DUs

  50 KB SDHP, 53/35 lbs.

  20 T2B

75 DUs

  50 Goblet Squats, 53/35 lbs.

  20 T2B

75 DUs


Friday 181228


Strength:

Weighted Pull Ups

7 x 3 @ 50% 1RM

Met Con:

For time-

2 Rounds-

  15 kcal Assault Bike

  10 Power Cleans, 135/95 lbs.

2 Rounds-

  15 kcal Assault Bike

  10 Front Squats, 135/95 lbs.

2 Rounds-

  15 kcal Assault Bike

  10 S2OH, 135/95 lbs.

Thursday 181227


Oly Tech:

7 Rounds-

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

-start at 60%, do not climb higher than 70%

Met Con:

AMRAP 12

6 Ring MUs

25 ft. DB Front Rack Lunge, 50/35 lbs.

12 Burpees

25 ft. DB Front Rack Lunge, 50/35 lbs.

Wednesday 181226


Strength:

Back Squat

3 x 7 @ 75% 1RM

 

Met Con:

For Time

25 Snatches 95/55 lbs

20 kcal Row

20 GHD Sit-ups

20 Snatches 115/75 lbs

20 kcal Row

20 GHD Sit-ups

15 Snatches 135/95 lbs

20 kcal Row

20 GHD Sit-ups

10 Snatches 155/105 lbs

20 kcal Row

20 GHD Sit-ups

5 Snatches 185/125 lbs

 

Tuesday 181225


CLOSED

Merry Christmas!!! Enjoy your day with loved ones! 


Monday 181224


"12 Days of Christmas"

1 Squat Snatch, 135/95 lbs.

2 T2B

3 S2OH, 135/95 lbs.

4 Box Jumps, 24/20"

5 Hang Cleans, 135/95 lbs.

6 C2B Pull Ups

7 Burpees

8 Pistols

9 HSPUs

10 Wall Balls, 20/14 lbs.

11 Front Rack Lunges, 135/95 lbs.

12 Deadlifts, 315/225 lbs.

*proceed through the movements as you would sing the song "12 Days of Christmas"

Sunday 181223


Rest Day

Saturday 181222


Barbell Benchmark:

15 min. to establish 1RM Strict Press

Met Con:

Teams of 3,

AMRAP 18

3, 6, 9, 12, 15, 18, etc...

C2B Pull Ups

kcal Assault Bike

Devil Presses, 50/35 lbs.

Friday 181221


Oly:

5 Rounds-

1 Hang Squat Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk

- climbing, start @ 65% 1RM C&J

Met Con:

2 RFT-

20 kcal Row

100 DUs

Rest 1 min.

15 kcal Row

75 DUs

Rest 1 min.

10 kcal Row

50 DUs

Rest 1 min.