Workout of the Day

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

Monday 200504


Warm Up:

30 Jumping Jacks

3 Rounds

35’ Caterpillar Walk

10 BW Squats

35’ Duck Walk

10 Broomstick Pass Thrus

Then

2 min Saddle Pose

Skill:

EMOM x 10

7-15 Push-ups

Met Con:

5 Rounds

16 KB/DB Swings

16 OH KB/DB Lunges

8 Reverse Burpees

Sunday 200503


Rest Day

Saturday 200502


Warm up/Mobility:

2 Rounds-

30 Butt Kickers

10 Leg Swings (each leg, direction)

10 Cossack Squats

5 Yoga Push Ups

Met Con:

With a partner (if you have one), 

30 RFT-

5 HSPUs

10 Burpees

15 BW Squats

200m Run

*You go, I go style- 15 rounds per person 

*If you don't have a partner, do 15 rounds resting an equal amount of time after each.

Friday 200501


Warm Up:

5-1 Walkout Push-ups

15-12-9

Rotational Lunges

Broomstick Good Mornings

Cuban Press

Then

2 min Seal Pose

 

Midline:

5 Rounds: (not for time)

15 Hollow Rocks

15 Russian Swings

45 sec Plank Hold

 

Met Con:

AMRAP 16

40 Plate G2OH

40 Mountain Climbers (each leg)

40 Jumping Lunges

40 Push-ups


Thursday 200430


Warm Up/Mobility:

3 Rounds-

30 High Knees

10 Toy Soldiers

10 BW Squats

10 Push Ups

10 Pass Thrus

*1 min. Twisted Cross Stretch (each side)

Strength:

4 Rounds-

10 Single Leg Deadlifts (each side)

10 Push Presses (each side)

-Rest as needed between

Met Con:

For time-

42 Squat Cleans (alternating)

21 Dips

30 Squat Cleans (alternating)

15 Dips

18 Squat Cleans (alternating)

9 Dips

Wednesday 200429


Warm Up/Mobility:

3 Rounds-

20 Jumping Jacks

35 ft. Bear Walk

10 Broomstick Cuban Presses

10 OH Rotational Reaches in Squat

-2 min. Downward Dog

Strength:

7 Rounds (each arm)-

3 Hang Snatches + 3 OH Squats + 3 Hang Squat Snatches

-Rest 1:30 between rounds

Met Con:

2 RFT-

15 Bent Over Rows (right)

30 DB Deadlifts (right)

75 DUs

15 Bent Over Rows (left)

30 DB Deadlifts (left)

75 DUs

Tuesday 200428


Warm up:

3 Rounds

35' Bear Crawl

15 BW Squats

10 Leg Swings

5 Yoga Push-ups

Then

2 min Saddle Pose

 

Midline:

2 Rounds

100m Farmer Carry (each arm)

- every time you put the KB/DB down is a 10 Burpee penalty

 

Met Con:

3 Rounds

400m Run

21 KB/DB Swings

21 Sit-ups

Monday 200427


Warm up:

30 Jumping Jacks

35' Duck Walk

15-12-9

Cossak Squats

Push-ups

Broomstick Good Mornings

Then

2 min Lizard Pose (each side)

 

Strength:

Bulgarian Split Squats

3 x 10 (each side)

Weighted Jumping Squats

3 x 10 (each side)

- rest as needed

Met Con:

5 Rounds

6 Turkish Get-ups

20 Weighted Squats


Sunday 200426


Rest Day

Saturday 200425


Warm up:

3 Rounds

10 Leg Swings (each swings)

10 Toy Soldiers

10 KB Extensions

20 Arm Circles

Then

2 min Saddle Pose

 

Met Con:

For Time

1 mile Run

5 Rounds

20 DB/KB Snatches

15 Burpee Box Jumps

1 mile Run

Friday 200424


Warm Up:

2 Rounds

15 BW Squats

15 Step-ups

5-1 Walkout Push-ups

Then

10 Ankle Rotations in each direction

2 min Downward Dog

 

Run Conditioning:

EMOM x 20

100m Run

 

Met Con:

For Time:

2 Rounds

10 Strict HSPUs

20 Flag Poles

60 DUs

2 Rounds

20 HSPUs

20 Flag Poles

60 DUs

 

Thursday 200423


Warm Up/Mobility:

3 Rounds-

30 seconds High Knees

10 Samson Lunges

10 Pass Thrus

5 Yoga Push Ups

then

15 Thoracic Rotations (each side)

Strength:

5 Rounds-

3 Strict Press + 5 Push Press (each arm)

-Rest 1:30 between rounds

Met Con:

4 Rounds-

AMRAP 3

16 Jumping Lunges (alternating)

8 DB/KB Hang C & J (4 right, 4 left)

Rest 2 minutes between rounds

*score is total reps