Workout of the Day

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

Sunday 190609


Rest Day

Saturday 190608


Met Con:

Teams of 4

-working as partners

3 Rounds

12 Rope Climbs (total between partners)

20 Synchro OH Squats 135/95 lbs

30 Synchro OTB Burpees

90 DUs (total between parnters)

-waterfall style

Friday 190607


Skill:

EMOM x 10

4 Seated Box Jumps

Met Con:

2 Rounds

AMRAP 4

400m Run

Max T2B

-rest 2 min

AMRAP 4

400m Run

Max Wall Balls 20/14 lbs

-rest 2 min

Thursday 190606


Skill:

3 Rounds Not For Time-

15 GHD Hip Extensions

12 Front Rack Step Ups

Met Con:

5 RFT-

10 Double DB S2OH, 50/35 lbs.

10 Ring Dips

20/17 kcal Row


Wednesday 190605


Strength:

Back Squat

5 x 6 @ 60% 1RM

Met Con:

For time-

21-15-9

Deadlifts, 275/185 lbs.

Burpee Pull Ups

Tuesday 190604


Oly:

Squat Snatch

8 x 2 @ 80% 1RM

Met Con:

For time-

25 GHD Sit Ups

25 Box Jump Overs, 24/20"

10 Snatches, 115/80 lbs.

20 GHD Sit Ups

20 Box Jump Overs, 24/20"

8 Snatches, 135/95 lbs.

15 GHD Sit Ups

15 Box Jump Overs, 24/20"

6 Snatches, 155/110 lbs.

10 GHD Sit Ups

10 Box Jump Overs, 24/20"

4 Snatches, 185/125 lbs.

Monday 190603


Strength:

Back Squat

5 x 6 @ 60%

Met Con:

For time-

30 Squat Cleans, 155/105 lbs.

40 HSPUs

50 kcal Assault Bike

Sunday 190602


Rest Day


Saturday 190601


Met Con:

For Time

- with a partner

2 Rounds

50 C2B Pull-ups

50 Power Snatches 135/95 lbs

-100 kcal Row

2 Rounds

50 Pull-ups

50 Thrusters 95/65 lbs

-100 kcal Row

 

  • switch as needed

Friday 190531


Strength:

Deadlift 5 x 1 @ 80% 1RM

 

Met Con:

For Time

800m Run

20 DB Hang Clean & Jerks 50/35 lbs

400m Run

20 DB Hang Clean & Jerks 50/35 lbs

200m Run

20 DB Hang Clean & Jerks 50/35 lbs

Thursday 190530


Strength:

1RM Back Squat

Met Con:

AMRAP 15

15 Ring MUs

30 KB Swings, 53/35 lbs.

90 DUs

Wednesday 190529


Oly Tech:

8 Rounds-

1 High Hang Squat Snatch + 1 OH Squat + 1 Squat Snatch + 1 OH Squat

-across @ 65% 1RM Snatch

Met Con:

For time-

3, 6, 9, 12, 15, 18

Push Press, 115/85 lbs.

Box Jumps, 30/24"