Workout of the Day

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Saturday 190413


Met Con:

Teams of 3, 3 RFT-

25 kcal Row

50 Synch. T2B

50 Partner Wall Balls

25 kcal Row

50 Synch. G2OH, 45# plate

50 Synch. OH Lunges, 45# plate

Friday 190412


Oly Tech:

7 Rounds-

1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

-across @ 65% 1RM

Accessory:

5 Rounds not for time-

10 Single Arm DB Press (each arm)

10 Single Arm DB Bent Over Row (each arm)

Met Con:

3 RFT-

20 Pistols

30 Weighted Ab Mat Sit Ups, 35/25 lb. plate

Thursday 190411


Strength:

Establish 1RM Front Squat

Met Con:

For time-

1000m Row

30 OH Squats, 115/75 lbs.

30 C2B Pull Ups

30 Cleans, 115/75 lbs.

10 Ring MUs

Wednesday 190410


Oly:

EMOM x 10

2 Hang Squat Cleans

-across @ 80-85% 1RM

Met Con:

AMRAP 18

3 Rope Climbs

15 Box Jump Overs

15 HSPUs


Tuesday 190409


Strength:

Establish 1RM Back Squat

Met Con:

For time-

100 DUs

25 Thrusters, 95/65 lbs.

75 DUs

20 Thrusters, 115/75 lbs.

50 DUs

15 Thrusters, 135/95 lbs.

25 DUs

10 Thrusters, 155/105 lbs.

Monday 190408


Gymnastics Benchmark:

For time-

30 Bar MUs

*Scale: 50 C2B Pull Ups

Met Con:

4 RFT-

16 Burpees

12 kcal Assault Bike

8 Alt. DB Snatches, 70/50 lbs.

Sunday 190406


Rest Day

Saturday 190406


Met Con:

For time-

25 HSPUs

30 Double DB Step Ups, 50/35 lbs.

35 Burpees

40 Med Ball Cleans, 20/14 lbs.

800m Run

40 Med Ball Cleans, 20/14 lbs.

35 Burpees

30 Double DB Step Ups, 50/35 lbs.

25 HSPUs


Friday 190405


Strength:

Deadlift

3 x 5

-across @ 80% 1RM

Met Con:

AMRAP 8

2, 4, 6, 8, 10, etc.

Stone to Shoulder, 145/95 lbs.

*10 T2B after each set

Thursday 190404


Oly Tech:

Snatch Balance

3 x 2

4 x 1

-climbing, start @ 60% 1RM snatch

Strength:

OH Squat

3 x 3

-across @ 85% 1RM OH Squat

Met Con:

AMRAP 6

Max Distance Row

Wednesday 190403


Skill:

EMOM x 10

Odd: 6 Deficit HSPUs

Even: 100' Farmer Carry

Met Con:

3 RFT-

18 Snatches 95/65 lbs

12 GHD Sit-ups

18 Thrusters 95/65 lbs

12 GHD Sit-ups

Tuesday 190402


Strength:

Back Squat

5 x 5 

-across @ 80% 1RM

Met Con:

For time-

30 C2B Pull Ups

60 BW Squats

15 Bar MUs

60 BW Squats

15 Bar MUs

60 BW Squats

30 C2B Pull Ups