Workout of the Day

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

Monday 201012


Warm Up:

2 min. Row

3 Rounds-

10 Toy Soldiers

10 4-pt. Squats

10 PVC Good Mornings

Oly:

EMOM x 10

1 Hang Squat Clean

-across @ 80% 1RM

Met Con:

4 RFT-

24 Ab Mat Sit Ups

16 kcal Row

12 Front Squats, 155/105 lbs.

Sunday 201011


Rest Day

Saturday 201010


Warm up:

3 Rounds

20 Butt Kickers

10 BW Squats

10 Hollow Rocks

10 Band Pull Aparts

Met Con:

3 Rounds

800m Run

40 DB Snatches 50/35 lbs

30 C2B Pull-ups

Friday 201009


Warm Up:

2 Rounds-

20 Jumping Jacks

10 Goblet Squats

10 Bird Dogs

5 Yoga Push Ups (pedal feet at top)

Strength:

Deadlift

3 x 7

-across @ 75% 1RM

Met Con:

EMOM x 12

Odd: 60 DUs

Even: 12 Thrusters, 95/65 lbs.


Thursday 201008


Warm Up:

2 Rounds-

20 Mountain Climbers

10 KB SDHP

10 Samson Lunges

10 Beat Swings

then, 1 min. Hold in Bottom of Squat

*pigeon stretch

Strength:

Back Squat

EMOM x 10

Min. 1-4: 1 rep @ 90% 1RM 

Min. 5-7: 2 reps @ 85% 1RM 

Min. 8-10: 3 reps @ 80% 1RM

Met Con:

For time-

2 Rounds

20 KB Swings, 70/53 lbs.

20 T2B

3 Rounds

10 KB Swings, 70/53 lbs.

10 T2B

Wednesday 201007


Warm up:

2 min. Row

12-10-8

Cuban Presses

Cossack Squats

OH Rotational Reaches

Then 10 Thoracic Rotations (each side)

Oly:

Split Jerk

3 x 2 @ 75-80% 1RM

4 x 1 (climbing)

Met Con:

For time-

500m Row

20 Snatches, 95/65 lbs.

20 OH Squats, 95/65 lbs.

500m Row

20 Snatches, 95/65 lbs.

20 OH Squats, 95/65 lbs.

500m Row

Tuesday 201006


Warm up:

2 Rounds

20 Jumping Jacks

15 Band Pull Aparts

10 Beat Swings

5 Yoga Push-ups

Skill:

Accumulate 5 Total Minutes of:

Handstand Hold

Headstand Hold

Tripod

Pike Position

- choose one to work on 

Met Con:

4 Rounds

400m Run

5 Bar MUs

15 Burpees

Monday 201005


Warm Up:

2 Rounds-

20 High Knees

20 Butt Kickers

10 Samson Lunges

10 PVC Pass Thrus

10 PVC OH Squats

Then 10 Ankle Rotations (each side, direction)

Oly Tech:

Snatch Blanace

7 x 2

-climbing from 60-85% 1RM Snatch

Met Con:

For time-

15-12-9

kcal Bike

C&J, 135/95 lbs.

12-9-6

kcal Bike

C&J, 185/125 lbs.


Sunday 201004


Rest Day

Saturday 201003


Met Con:

AMRAP 20

45 Wall Balls, 20/14 lbs.

30 Ab Mat Sit Ups

15 Snatches, 115/75 lbs.

Immediately into...

10 min. to establish 1RM Snatch

HAPPY BIRTHDAY COACH LINDSEY!!!

Friday 201002


Warm up:

3 Rounds-

10 Samson Lunges

10 DB SDHP

10 HR Push Ups

10 Band Pass Thrus

Skill:

EMOM x 8

1-4 Ring MUs

*scale to low rings

Met Con:

For Time

40-30-20-10

DB Snatches 50/35 lbs

DB Step ups 50/35 lbs, 24/20"

Thursday 201001


Warm Up:

2 Rounds-

1 min. Bike

10 BW Squats

10 OH Rotational Reaches

10 Hollow Rocks

10 Supermans

Oly Tech:

7 Rounds-

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

-across @65% 1RM

Met Con:

5 RFT-

18 Box Jumps, 24/20"

15 kcal Bike

12 T2B