Workout of the Day

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

Tuesday 190507


Oly:

7 Rounds-

1 Power Snatch + 1 OH Squat + 1 Squat Snatch

-across @ 75%

Met Con:

For time-

30 T2B

24 Pistols

30 GHD Sit Ups

24 Pistols

30 GHD Sit Ups

24 Pistols

30 T2B

Monday 190506


Strength:

Back Squat

10 x 3 @ 85%

Met Con:

On a 13 min. clock:
For time-
200m Run
10 C&J, 95/65 lbs.
200m Run
8 C&J, 135/95 lbs.
200m Run
6 C&J, 155/115 lbs.
200m Run
4 C&J, 185/135 lbs.
200m Run
Then with remaining time,
Max weight C&J

Sunday 190505


Rest Day

Saturday 190504


Met Con:

Teams of 4

AMRAP 25

2 Athletes Working at a Time

3 Rope Climbs

15 HSPUs

18 DB Snatches 50/35 lbs

400m Team Run


Friday 190503


Strength:

Back Squat

7 x 5 @ 80% 1RM

Met Con:

For time-

30 Wall Balls, 20/14 lbs.

3 Ring MUs

30 Wall Balls, 20/14 lbs.

6 Ring MUs

30 Wall Balls, 20/14 lbs.

9 Ring MUs

30 Wall Balls, 20/14 lbs. 

12 Ring MUs

Thursday 190502


Skill:

Weighted Pull Ups

5 x 5 then,

Single Arm KB High Pull

3 x 8 (each arm)

Met Con:

4 RFT-

6 Stone to Shoulders

250m Row

75 ft. OH Walking Lunge, 50/35 lbs.

15 Box Jumps, 30/24"

Wednesday 190501


Strength:

Back Squat

5 x 7 @ 75% 1RM

Met Con:

AMRAP 7

7 Hang Snatches, 95/65 lbs.

10/7 kcal Assault Bike

Tuesday 190430


Oly Tech:

Pause Power Snatch

5 x 2 @ 60-65% 1RM

*pause 2" off floor and above knee

Power Snatch

3 x 2 @ same weight

Met Con:

For time-

25-20-15-10-5

S2OH, 115/85 lbs.

C2B Pull Ups


Monday 190429


Strength:

Back Squat

4 x 9 @ 70% 1RM

Met Con:

3 Rounds, 6 min. to complete-

3 Rounds-

2 Squat Cleans, 225/155 lbs.

7 Burpees

21 DUs

- rest the remainder of the time

Sunday 190428


Rest Day

Saturday 190427


Met Con:

For time-

150 DUs

100 Wall Balls, 20/14 lbs.

75 KB Swings, 70/53 lbs.

50 GHD Sit Ups

25 Strict Pull Ups

1000m Row

Friday 190426


Strength:

Speed Back Squats

5 x 7 @ 40% 1RM Back Squat

-work on exploding out of the bottom of the squat and ascending faster than the descent

Back Squat

1 x 5 @ 85% 1RM

Met Con:

EMOM x 8

10 T2B

3 Snatches, 165/115 lbs.