Workout of the Day

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

Saturday 190817


No Classes- Summer Rumble!

If you are participating in this year's In-House Competition, please be at the gym by 8:20 for athlete briefing. The first heat will start at 9 a.m. and we plan to be through the first three workouts by 1:30 and finished with finals and awards by 3 p.m. Come prepared to be outside i.e. bring chair, sunscreen, cooler, drinks, etc. Food will be catered by Fat Bob's afterwards, bring whatever you would like to drink.

Friday 190816


Strength:

Back Squat

1 x 3 @ 70% 1RM

1 x 3 @ 80%

1 x Max Reps @ 90%

Met Con:

For time-

21-18-15-12-9-6

kcal Row

HSPUs

Thursday 190815


Oly:

Squat Snatch

2 x 2 @ 80% 1RM

3 x 1 @ 85%

4 x 1 @ 90%

Met Con:

For Time-

24/20 kcal Assault Bike

  3 Rounds-

  80 DUs

  12 Deadlifts, 225/155 lbs.

24/20 kcal Assault Bike

Wednesday 190814


Strength:

Front Squat

3 x 10

-across @ 70% 1RM

Met Con:

5 RFT-

100 ft. Sled Push

3 Rope Climbs

6 OH Squats, 155/105 lbs.


Tuesday 190813


Core Work:

5 Rounds not for time-

30 Ab Mat Sit Ups

15 GHD Hip Extensions

Met Con:

AMRAP 10

8 C2B Pull Ups

8 Hang Power Cleans, 115/85 lbs.

8 S2OH, 115/85 lbs.

8 OTB Burpees

Monday 190812


Oly Tech:

Pause Squat Clean

10 x 2, @ 60-65% 1RM

*pause 2" off floor and at hang

Met Con:

4 Rounds, every 4 min.-

400m Run

30 Wall Balls, 20/14 lbs.

Sunday 190811


Rest Day- YOGA @ 10 a.m.

Saturday 190810


Met Con:

"Down & Back Chipper"

For time-

800m Run

30 HSPUs

30 DB Thrusters, 35/20 lbs.

30 Box Jump Overs, 24/20"

30 Power Cleans, 185/125 lbs.

30 Box Jump Overs, 24/20"

30 DB Thrusters, 35/20 lbs.

30 HSPUs

800m Run

*32 min. cap


Friday 190809


Strength:

Weighted Pull Ups

5 x 5-8

1:00-1:30 Rest between

Then, 100 Banded Pull Aparts

Met Con:

For time-

50-40-30-20-10 DUs

5-4-3-2-1 Squat Snatches, 165/115 lbs.

Thursday 190808


Strength:

Back Squat

1 x 5 @ 75% 1RM

1 x 5 @ 80%

1 x 5 @ 85%

Met Con:

AMRAP 12

50 ft. 1-arm OH Lunge, 50/35 lbs.

20 Single DB Step Ups, 50/35 lbs.

20 GHD Sit Ups

Wednesday 190807


Oly:

Split Jerk

2-2-1-1-1

-climbing, start @ 70% 1RM

Met Con:

6 Rounds, every 2 min.-

10 C2B Pull Ups

15 Push Ups

20 BW Squats

Tuesday 190806


20 Rep Benchmark:

Hang Squat Cleans

Met Con:

3 RFT-

750m Row

400m Run

25 Deadlifts 155/105 lbs