Workout of the Day

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

Friday 181019


Strength:

Deficit Deadlifts

5 x 3

-across @ 70% 1RM Deadlift

Met Con:

4 RFT-

12 Double DB S2OH, 50/35 lbs.

20 GHD Sit Ups

20 Box Jumps, 24/20"

Thursday 181018


Gymnastics Skill:

EMOM x 10

Odd- 3-8 Strict T2B

Even- 3-8 Strict HSPUs

Met Con:

3 Rounds-

AMRAP 3

8 Cleans, 105/75 lbs.

20 DUs

*2 min. Rest between rounds

Wednesday 181017


Strength:

OH Squat

5 x 5

-across @ 75% 1RM

Met Con:

3 RFT-

20 kcal Bike

25 kcal Row

30 Push Ups

35 BW Squats

Tuesday 181016


Oly Tech:

10 Rounds-

1 Snatch Deadlift + 1 Power Snatch

-across @ 65-70% 1RM Snatch

Met Con:

AMRAP 9

35 ft. Handstand Walk

2 Ring MUs

*add 2 Ring MUs each round


Monday 181015


Oly:

6 Rounds-

3 T'n'G Power Cleans

-climbing, start @ 55% 1RM Clean

Met Con:

For time-

18-15-12-9-6-3

Front Squats, 185/125 lbs.

OTB Burpees

 

Sunday 181014


Rest Day

Saturday 181013


Met Con:

Teams of 3, for time-

45 Synch. T2B

60 Synch. DB Snatches, 50/35 lbs.

75 Synch. Wtd. Step Ups, 45/35 lbs., 20"

60 Synch. DB Snatches, 50/35 lbs.

45 Synch. T2B

-All movements are two person synchronized, while the third person rests

-30 min. cap

 

Friday 181012


Strength:

Pause Back Squats 

7 x 2, across @75% 1RM

-3 sec. pause at bottom

Met Con:

For time-

21 Cleans, 95/65 lbs.

21 S2OH, 95/65 lbs.

42 kcal Assault Bike

15 Cleans, 135/85 lbs.

15 Cleans, 135/85 lbs.

30 kcal Assault Bike

9 Cleans, 185/125 lbs.

9 S2OH

18 kcal Assault Bike


Thursday 181011


Strength:

Deadlift

5 x 5

-across @ 80% 1RM

Met Con:

For time-

30-20-10

KB Swings, 70/53 lbs.

Box Jumps, 30/24"

Wednesday 181010


Oly:

Snatch

3 x 1 @ 80% 1RM

2 x 1 @ 85% 1RM

4 x 1, climbing

Met Con:

AMRAP 10

8 C2B Pull Ups

8 OH Squats, 95/65 lbs.

200m Run

Tuesday 181009


Strength:

Front Squat

3 x 7

-across @ 75% 1RM

Met Con:

For time-

1 mile Run

50 Burpees

800m Run

50 Weighted Ab Mat Sit Ups, 20/14 lbs.

Monday 181008


Oly Tech:

Jerk Balance

5 x 2, across @ 60% 1RM Split Jerk

Split Jerk

5 x 2, across @ 60% 1RM Split Jerk

Met Con:

4 RFT-

25 Wall Balls, 20/14 lbs.

20/16 kcal Row

15 T2B