Workout of the Day

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

Sunday 181007


Rest Day

Saturday 181006


Met Con:

With a partner, 

AMRAP 6

800m Run

Max Reps C&J, 155/105 lbs.

-Rest 2 min.-

AMRAP 6

800m Run

Max Reps OTB Burpees

-Rest 2 min.-

AMRAP 6

800m Run

Max Reps C&J, 205/145 lbs.

Friday 181005


Strength:

Good Mornings

5 x 5

Gymnastics Skill:

7 Rounds-

3 Pull Ups + 2 C2B Pull Ups + 1 Bar MU

OR

7 Rounds-

3-10 Pull Ups

Met Con:

For time-

21-15-9

Deadlift, 225/155 lbs.

Ring Dips

Thursday 181004


Oly Tech:

3 Rounds-

1 Pause Low Hang Squat Snatch @ 60% 1RM Snatch

3 Rounds-

1 Pause Hang Snatch @ 60%

4 Rounds-

1 Snatch @ 60%

Met Con:

AMRAP 12

6 Squat Snatches, 95/65 lbs.

12/9 kcal Assault Bike

*add 20/10 lbs. each round


Wednesday 181003


HAPPY BIRTHDAY COACH LINDSEY!!!

Strength:

Back Squat

3 x 7

-across @ 75% 1RM

Met Con:

5 RFT-

15 HSPUs

15 Box Jump Overs, 24/20"

15 T2B

Tuesday 181002


20 Rep Benchmark:

Deadlift

Met Con:

For time-

40 kcal Row

40 Ab Mat Sit Ups

70 ft. KB OH Walking Lunge, 53/35 lbs.

20 kcal Row

20 Ab Mat Sit Ups

70 ft. KB OH Walking Lunge, 53/35 lbs.

20 kcal Row

20 Ab Mat Sit Ups

70 ft. KB OH Walking Lunge, 53/35 lbs.

40 kcal Row

40 Ab Mat Sit Ups

70 ft. KB OH Walking Lunge, 53/35 lbs.

Monday 181001


Oly:

EMOM x 5

1 Squat Clean @ 85% 1RM

Strength:

Front Squat

3 x 5 @ same weight as cleans

Met Con:

For time-

2 Rounds-

  15 Thrusters, 105/75 lbs.

  30 DUs

2 Rounds-

  12 Thrusters, 105/75 lbs.

  30 DUs

2 Rounds-

  9 Thrusters, 105/75 lbs.

  30 DUs

* 15 min. cap

 

Sunday 180930


Rest Day


Saturday 180929


Barbell Benchmark:

15 minutes to establish 1RM Split Jerk

-Rest 10 min.-

Met Con:

For time-

80 Wall Balls, 20/14 lbs.

20 kcal Assault Bike

60 DB Snatches, 50/35 lbs.

20 kcal Assault Bike

40 C2B Pull Ups

20 kcal Assault Bike

 

Friday 180928


Oly Tech:

7 Rounds-

1 Strict Press + 2 Push Presses + 3 Push Jerks

-across @ 55% 1RM S2OH

Core Work:

5 Rounds-

30 sec. Hollow Hold

30 sec. Rest

Met Con:

For time, with a partner-

210 kcal Row

-switch every 15 kcal

Thursday 180927


Strength:

Back Squats

7 x 3

-across @ 85% 1RM

Met Con:

For time-

200m Run

8 Bar MUs

16 Box Jump Overs, 24/20"

400m Run

16 Bar Mus

32 Box Jump Overs, 24/20"

400m Run

8 Bar MUs

16 Box Jump Overs, 24/20"

200m Run

Wednesday 180926


Strength:

EMOM x 10

Odd: 10 Strict Pull Ups

Even: 10 Strict Ring Dips

Met Con:

3 RFT-

20 Back Rack Lunges, 105/75 lbs.

15 OTB Burpees