Workout of the Day

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

Saturday 200801


Warm Up/Mobility:

2 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

8 Samson Lunges

8 Pass Thrus

12 BW Squats

*Sit in bottom of squat for 1 min.

Met Con:

w/ a partner-

AMRAP 30

400m Run (one at a time, relay style)

20 Synchro Snatches, 75/55 lbs.

20 Synchro Back Squats, 75/55 lbs.

Friday 200731


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

10 Small Box Jumps

10 Cuban Press

10 Pass Thrus

Strength:

12-12-10-8-6

Upright Rows (each arm)

Bent Over Rows (each arm)

Met Con:

For time-

50-40-30-20-10

Box Jumps

Ab Mat Sit Ups

Thursday 200730


Warm Up/Mobility:

3 Rounds-

1 min. Row or Bike (easy pace)

5 Caterpillar Walks to Push Up

5 Thoracic Rotations (each side)

10 PVC OH Squats

Oly:

5 Rounds-

1 Squat Snatch + 5 OH Squats

Met Con:

AMRAP 12

50/40 kcal Row or Bike

100 DUs

Wednesday 200729


Warm Up/Mobility:

3 Rounds-

10 BW Squats

10 Cuban Presses

20 Shoulder Taps

*1 min. Puppy Dog Stretch

Skill:

8 Rounds-

20 sec. Work, 10 sec. Rest

Hollow Rocks

1 min. Rest

8 Rounds-

20 sec. Work, 10 sec. Rest

Superman Holds

Met Con:

For time

100 Single-arm Thrusters (switch as needed)

*every minute on the minute, starting at 0:00, 10 Push Ups


Tuesday 200728


Warm Up/Mobility:

2 Rounds-

20 Jumping Jacks

10 Good Mornings

10 High Pulls

then, 5-1 Walkout Push Ups

*Ankle Mobility

Oly:

EMOM x 7

7 Unbroken Hang Cleans

Met Con:

4 RFT-

15 Deadlifts, 155/105 lbs.

12 Burpees

400m Run

Monday 200727


Warm Up/Mobility:

3 Rounds-

10 Cossack Squats

30 sec. sit in bottom of Squat

10 Thoracic Rotations (each side)

5 Yoga Push Ups

Strength:

Tempo Goblet Squats

4 x 8

*3 sec. decent, 3 sec. hold in bottom, ascend as quickly as possible

Met Con:

5 Rounds, every 2:30 complete-

12 Single-Arm OH Lunges

12 DB Step Ups

8 Strict HSPUs

Sunday 200726


Rest Day

Saturday 200725


Warm up:

3 Rounds

10 Leg Swings

30 sec Front Rack Mobility

10 Front Squats

10 Push Press

Met Con:

4 Rounds

Every 8 minutes

800m Run

15 Thrusters 95/65 lbs

30 Sit-ups

 


Friday 200724


Warm Up/Mobility:

3 Rounds-

20 Jumping Jacks

12 Step Ups

8 Squats with feet together

8 Toy Soldiers

Then, Ankle Circles and Pigeon Stretch

Strength:

3 Rounds-

15 Single-Leg Deadlifts

12 Single-Arm Russian Swings

9 Single-Arm Bent Over Rows

*do a full round on one side, then switch (total of 3 rounds per side)

Met Con:

EMOM x 18

Min. 1- 12 Push Ups

Min. 2- 24 Lateral Hops

Min. 3- 12 Pistols

Thursday 200723


Warm Up:

2 Rounds-

1 min. Row or Bike

10 Caterpillar Walks

10 Samson Lunges

10 OH Rotational Reaches

Skill:

2 Rounds For Quality:

400m OH Plate Carry

Rest 5 min.

Met Con:

5 RFT-
 
30/25 kcal Row or 20/15 kcal Assault Bike
 
30 BW Squats
 
20 Ground to Overhead with Plate

 

Wednesday 200722


Warm up:

2 Rounds

30 Jumping Jacks

20 Cossack Squats

10 Yoga Push-ups

Then

2 min Puppy Dog

Midline:

5 Rounds

30 sec Hollow Rock

30 sec Rest

30 sec Plank

30 sec Rest

Met Con:

For Time

21-15-9

HSPUs

- 50 DUs after each set

5 min Rest

42-30-18

Goblet Squats

- 50 DUs after each set

 

Tuesday 200721


Warm up:

3 Rounds

10 Step Back Lunges

10 Squat Rotational Reach

10 Good Mornings

30 sec Front Rack Mobility

Oly:

EMOM x 10

1 Hang Power Clean +

1 Hang Squat Clean +

1 Squat Clean

Met Con:

AMRAP 18

30 OTB Burpees

30 Clean & Jerks 95/65 lbs

30 OTB Burpees

30 Clean & Jerks 135/85 lbs

30 OTB Burpees

Max Clean & Jerks 185/115 lbs