Workout of the Day

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Monday 190218


Oly:

Squat Clean

3 x 2

4 x 1

- starting @ 70% 1RM

Met Con:

4 RFT-

75 DUs

25 kcal Row

10 Hang Cleans 135/95 lbs

10 S2OH 135/95 lbs

Sunday 190217


Rest Day

Saturday 190216


Met Con:

Teams of 3

30 min. clock-

12 Rounds

9 Thrusters 115/80 lbs

12 T2B

15/12 kcal Assault Bike

- with remaining time

Establish 1RM Thruster

*Waterfall style

*score one is time of 12 rounds

*score two is total weight of max thruster

 

Friday 190215


Oly:

7 Rounds

3 Hang Squat Snatches

- starting @ 50% 1RM

Met Con:

4 RFT-

10 Back Squats, 165/110 lbs

15 Deadlifts, 165/110 lbs

500m Row


Thursday 190214


Strength:

Front Squat

5 x 3 @ 85% 1RM

Met Con:

With a Very Special Partner....

AMRAP 18

50 DUs (total)

40 Synchro BW Squats

30 GHD Sit-ups (total)

20 Synchro Pull-ups

20 Burpee Box Jump Overs (total, alternating)

Wednesday 190213


Strength:

EMOM x 7

5 Deadlifts @ 65% 1RM

Met Con:

5 RFT-

6 Stone to Shoulder, 115/95 lbs

12 HSPUs

 

Tuesday 190212


Oly:

EMOM x 5

2 Power Cleans + Jerks @ 70% 1RM

Met Con:

Lurong Benchmark WOD: "Raising the Bar"

AMRAP 9

8 Bar Facing Burpees

7 Cleans

6 Front Squats

5 S2OH

Monday 190211


Strength:

Back Squat

3 x 10 @ 70% 1RM

 

Met Con:

For time-

2 Rounds

  7 Snatches 155/105 lbs

  7 Ring MUs

2 Rounds

  7 Snatches 155/105 lbs

  7 Bar MUs


Sunday 190210


Rest Day

Saturday 190209


Met Con:

For Time:
50 Wall Balls 20/14 lbs
70' Single DB Walking Lunges 50/35 lbs
30 T2B
70' Single DB Walking Lunges 50/35 lbs
75 DB Snatches 50/35 lbs
70' Single DB Walking Lunges 50/35 lbs
30 T2B
70' Single DB Walking Lunges 50/35 lbs
50 Wall Balls 20/14 lbs

Friday 190208


Strength:

Front Squats

1 x 10 @ 70% 1RM

1 x 8 @ 73%

1 x 6 @ 75%

1 x 4 @ 80%

Met Con:

3 RFT-

25 KB Swings, 70/53 lbs.

15 Ring Dips

5 Rope Climbs

Thursday 190207


Strength:

Strict C2B Pull Ups

5 x 3-7

Met Con:

10 min. clock-

60/48 kcal Row

40 Cleans, 135/95 lbs.

In remaining time, max OTB Burpees

*score is # of burpees