Workout of the Day

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

Monday 200210


Gymnastic Benchmark:

Max Strict HSPUs

- rest 3 min

Max Kipping HSPUs

- rest 3 min

Max Kipping HSPUs

 

Met Con:

4 Rounds

15 Thrusters 95/65 lbs

15 T2B

Sunday 20209


Rest Day

Saturday 200208


Met Con:

Teams of 3

100 Partner Wall Balls 20/14 lbs

10/80 kcal Row

6 Rounds

12 HSPUs

18 Deadlifts 185/125 lbs

100 Partner Wall Balls 20/14 lbs

10/80 kcal Row

6 Rounds

12 HSPUs

9 Deadlifts 275/195 lbs

- partition as needed

Friday 200207


Oly:

Snatch Grip High Pulls

8 x 2 @ 100% 1RM Snatch

 

Met Con:

5 Rounds

5 Bar MUs

10 Burpee DB Box Step Overs 50/35 lbs, 20"


Thursday 200206


Skill:

12 minutes to work on:

   1) headstands

   2) handstand walks

   or

   3) free standing HSPUs

Met Con:

4 RFT-

18/15 kcal Assault Bike

20 GHD Sit Ups

18/15 kcal Assault Bike

20 KB Swings, 70/53 lbs.

Wednesday 200205


Oly Tech:

6 Rounds-

1 Squat Clean + 1 Push Jerk + 1 Split Jerk

-across @ 60% 1RM C&J

Met Con:

AMRAP 14

3 Rope Climbs

7 C&J, 155/105 lbs.

3 Rope Climbs

7 C&J, 185/125 lbs.

3 Rope Climbs

7 C&J, 205/140 lbs.

3 Rope Climbs

Max Rep C&J, 225/155 lbs.

Tuesday 200204


Strength:

Front Squat

7 x 3 @ 85-90% 1RM

Met Con:

7 RFT-

50 DUs

14 Burpees

7 Strict Pull-ups

Monday 200203


Oly:

Hang Squat Snatch

7 x 3

- work up to max unbroken set

Met Con:

For Time

10 Squat Snatches 115/75 lbs

20/15 kcal Row

8 Squat Snatches 115/75 lbs

20/15 kcal Row

6 Squat Snatches 115/75 lbs

20/15 kcal Row

4 Squat Snatches 115/75 lbs

20/15 kcal Row

2 Squat Snatches 115/75 lbs


Sunday 200202


Rest Day

Saturday 200201


Met Con:

30 Rounds

- with a partner

12/9 kcal Assault Bike

9 G2OH 45/35 lbs

6 Box Jump Overs 24/20"

Friday 200131


Midline:

3 Rounds

7 Turkish Get Ups (right)

7 Turkish Get Ups (left)

Max Strict Pull-ups

 

Met Con:

AMRAP 4

6 Burpees

6 T2B

- rest 4 min

AMRAP 4

10 Burpees

10 T2B

Thursday 200130


Oly:

5 Rounds

1 Power Clean + 1 Front Squat +

1 Squat Clean + 1 Jerk

- climbing from 70% 1RM power clean

 

Met Con:

EMOM x 15

Min 1: 6 Stone to Shoulder 115/95 lbs

Min 2: 18 Front Rack Lunges 95/65 lbs

Min 3: 20 Abmat Sit-ups