Workout of the Day

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

Sunday 190623


Rest Day

Saturday 190622


Met Con:

In M/F pairs

For Time

60 kcal Assault Bike

   3 Rounds

   10 Synchro Pull-ups

   10 Synchro Thrusters 95/65 lbs

    200m Run

60 kcal Asault Bike

   3 Rounds

   10 Synchro Pull-ups

   10 Synchro Thrusters 95/65 lbs

   200m Run

60 kcal Assault Bike

Friday 190621


Strength:

Back Squats

1 x 4 @ 65% 

1 x 4 @ 70%

5 x 4 @ 80%

 

Met Con:

For Time

30 GHD Sit-ups

15 Snatches 115/75 lbs

24 GHD Sit-ups

12 Snatches 115/75 lbs

18 GHD Sit-ups

9 Snatches 115/75 lbs

Thursday 190620


Oly:

7 Rounds

1 Squat Clean +

2 Front Squats

- work up to a heavy set

 

Met Con:

For Time

400m Run

200m Farmer Carry 53/35 lbs

    3 Rounds

    50' HS Walk

    3 Rope Climbs

200m Farmer Carry 53/35 lbs

400m Run

 

 


Wednesday 190619


Strength:

Back Squat

1 x 3 @ 60%

1 x 3 @ 70%

1 x 4 @ 80%

2 x 5 @ 85%

 

Met Con:

AMRAP 15

35 Wall Balls 20/14 lbs

25 T2B

15 Hang Cleans 135/95 bs

Tuesday 190618


Oly Tech:

EMOM x 7

1 High Hang Squat Snatch + 1 Hang Squat Snatch

-across @ 60% 1RM

Met Con:

5 RFT-

20 kcal Row

20 Burpees

50 DUs

Monday 190617


Strength:

Back Squat

1 x 3 @ 65%

1 x 4 @ 75%

3 x 4 @ 85%

1 x 5 @ 90%

Met Con:

6 RFT-

10 Deadlifts, 225/155 lbs.

5 Bar MUs

Sunday 190616



Saturday 190615


Met Con:

2 Rounds

Every 8 minutes

800m Run

20 T2B

Max Snatches 135/85 lbs

-Rest 2 minutes between rounds

2 Rounds

Every 8 minutes

800m Run

20 T2B

Max Clean & Jerk 185/125 lbs

-Rest 2 minutes between rounds

Friday 190614


Strength:

Back Squat

5 x 6 @ 60% 1RM

Met Con:

3 Rounds

27/21 kcal Assault Bike

15 DB Snatches 50/35 lbs

70' OH DB Walking Lunges

15 DB Snatches 50/35 lbs

Thursday 190613


Strength:

Deadlift

5 x 5 @ 75% 1RM

 

Met Con:

AMRAP 6

12 HSPUs

12 Thrusters 135/85 lbs

-rest 3 min

AMRAP 6

12 HSPUs

12 Thrusters 95/65 lbs

Wednesday 190612


Strength:

Pause Back Squats

10 x 2 @ 70% 1RM

 

Met Con:

For Time

1000m Row

15 OH Squats 115/75 lbs

21 OTB Burpees

750m Row

15 OH Squats 115/75 lbs

21 OTB Burpees

500m Row

15 OH Squats 115/75 lbs

21 OTB Burpees