Workout of the Day

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

Saturday 191012


Met Con:

AMRAP 30, with a partner-

5 Pull Ups

10 Push Ups

15 BW Squats

20 DUs

*One partner completes a full round, then switch

Friday 191011


Open 20.1

10 Rounds For Time-

8 Ground to Overhead, 95/65 lbs.

10 Bar-Facing Burpees

15 min. time cap

*Reminder: There are no classes today. Open gym is from 6 a.m. to 4:30 p.m. Friday Night Lights starts at 4:30 p.m. and will go until approximately 7:30 or until everyone has been judged. 

Thursday 191010


Oly Tech:

Hang Power Cleans

7 x 3, across @ 65-70% 1RM Clean

Met Con:

EMOM x 16

Min1- 18 Wall Balls, 20/14 lbs.

Min 2- 18 KB Swings, 53/35 lbs.

Min 3- 50 DUs

Min 4- 18 Ab Mat Sit Ups

Wednesday 191009


Core Work:

3 Rounds-

10 Turkish Sit Ups, Right

10 KB Thrusters, Right

10 Turkish Sit Ups, Left

10 KB Thrusters, Left

Met Con:

AMRAP 15

10 kcal Assault Bike

20 T2B

10 kcal Assault Bike

20 Deadlifts, 165/115 lbs.


Tuesday 191008


Oly:

6 Rounds-

1 Hang Squat Snatch + 1 Squat Snatch

-across @ 75% 1RM

Met Con:

On a 12 min. clock, 4 Rounds-

21/17 kcal Row

12 OH Squats, 105/75 lbs.

With remaining time, max weight Snatch

Monday 191007


Strength:

Back Squat

3 x 7

- across @ 70% 1RM

Met Con:

4 Rounds, 4 min. to complete-

18 Burpees

15 C2B Pull Ups

9 C&J, 135/95 lbs.

Sunday 191006


Rest Day- Yoga @ 10 a.m.

Saturday 191005


Met Con:

"Bergeron Open Test"

AMRAP 20

50 Wall Balls, 20/14 lbs.

50 DUs

40 Box Jumps, 24/20"

40 T2B

30 C2B Pull Ups

30 Burpees

20 Power Cleans, 145/100 lbs.

20 Jerks, 145/100 lbs.

10 Power Snatches, 145/100 lbs.

10 Ring MUs


Friday 191004


Strength:

Deadlift

4 x 1 , across @ 90% 1RM

Skill:

EMOM x 6

5 Strict Deficit HSPUs

Met Con:

5 RFT-

3 Rope Climbs

10 Snatches, 75/55 lbs.

Thursday 191003


Oly Tech:

Snatch Balance

5 x 1

-climbing, start @ 65% 1RM

Squat Snatch

5 x 2

-across @ 65-70% 1RM

Met Con:

For time-

21-15-9

kcal Assault Bike

Alt. DB Snatches, 70/50 lbs.

*35 ft. Handstand Walk after each round

 

HAPPY BIRTHDAY COACH LINDSEY!!!

Wednesday 191002


Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 3 @ 85%

3 x 1 @ 95%

Met Con:

AMRAP 10

5, 10, 15, 20, 25, etc...

Thrusters, 95/65 lbs.

C2B Pull Ups

Tuesday 191001


20 Rep Benchmark:

S2OH

Met Con:

For time-

3 Rounds

  20 Deadlifts, 185/135 lbs.

  40 DUs

3 Rounds

  20 Front Squats, 115/85 lbs.

  40 DUs