Workout of the Day

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

Sunday 200906


Rest Day

Saturday 200905


Met Con:

With a partner

AMRAP 24

2 Round

12 Deadlifts 155/105 lbs

9 Hang Cleans 155/105 lbs

6 S2OH 155/105 lbs

30 kcal Bike/Row (total)

*Each partner completes 1 full round of barbell work. Add 2 rounds after each bike

Friday 200904


Warm Up:

2 Rounds-

10 Leg Swings, each leg/direction

10 Cossack Squats

10 Band Pass Thrus

5 Yoga Push Ups

*band tricep stretch

Skill:

5 Rounds-

3-10 Ring Dips

Met Con:

For time-

30 Wall Balls, 20/14 lbs.

800m Run

30 Wall Balls, 20/14 lbs.

800m Run

30 Wall Balls, 20/14 lbs.

Thursday 200903


Warm up:

2 Rounds

15 BW Squats

15 Barbell SDHP

15 Caterpillar Walks

Strength:

Back Squats

5 x 5

Met Con:

For Time

1000m Row

3 Rounds

20 Back Rack Lunges 95/65 lbs

20 Over the Rower Burpees

1000m Row


Wednesday 200902


Warm up:

3 Rounds

15 Tuck Jumps

10 Rotational Lunges

10 Band Pull Aparts

10 Band Pull Togethers

Oly:

7 Rounds

1 3-Position Squat Cleans +

1 Squat Cleans

Met Con:

4 Rounds

15 Hang Cleans 115/75 lbs

20 Box Jumps 24/20"

25 Push-upsĀ 

 

HAPPY BIRTHDAY COACH JEFF!!!

Tuesday 200901


Warm Up:

2 Rounds-

10 Empty Barbell Good Mornings

10 Cuban Presses

10 Beat Swings

Then 5-1 Walkout Pushups

*Pigeon Stretch

Strength:

Deadlift

3 x 10

-across @ 65-70% 1RM

Met Con:

AMRAP 12

5 S2OH, 165/115 lbs.

9 T2B

45 DUs

Monday 200831


Warm Up:

2 Rounds-

200m Run

10 Toy Soldiers

10 PVC Pass Thrus

10 PVC OH Squats

*Ankle Mob.

Oly:

Squat Snatch

5 x 2, climbing

OH Squat

3 x 5, across @ last snatch weight

Met Con:

5 RFT-

400m Run

15 Single-arm Devil Presses, 50/35 lbs.

Saturday 200829


Warm up:

3 Rounds

10 Leg Swings

10 PVC OH Squats

10 SOT Presses

Met Con:

2 Rounds

With a partner

120 kcal Row/ 90 kcal Assault Bike

30 Synchro Squat Snatches 75/55 lbs

60 Synchro Synchro Sit-ups

800m Run


Friday 200828


Warm up:

3 Rounds

24 Jumping Jacks

12 KB Extensions

6 Yoga Push-ups

- 2 min Forward Fold

Skill:

EMOM x 7

1-7 Strict Pull-ups

Met Con:

3 Rounds

24 KB Swings

24 Weighted Step-ups

100 DUs

 

Thursday 200827


Warm up:

9-7-5

Rotational Lunges

Caterpillar Walks

Barbell SDHPs

Barbell Push Presses

- Front Rack Mobility after each set

Oly:

Squat Cleans

4 x 2

3 x 1

- climbing

Met Con:

4 Rounds

Every 3 min

20/16 kcal Assault Bike

Max UB Thrusters 95/65 lbs

 

Wednesday 200826


Warm up:

3 Rounds-
30 sec. High Knees
30 sec. Butt Kickers
10 Arm Circles (each direction)
10 Hollow Rocks
Then 2 min. Puppy Dog Stretch

Midline:

5 Rounds

3 Wall Walks

- 90 sec rest between sets

Met Con:

8 Rounds

30 BW Squats

15 Push-ups

Tuesday 200825


Warm Up:

2 Rounds-

10 Leg Swings

10 Cossack Squats

10 Cuban Presses

10 Sot Presses

Strength:

15 minutes to establish 10RM Front Squat (from the ground)

Met Con:

For time-

2 Rounds

800m Run

12 C&J, 135/95 lbs

2 Rounds-

400m Run

6 C&J, 185/125 lbs.