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Workout Of The Day

  • Workouts for Thursday, September 20th - Friday, September 21st - Saturday, September 22nd

    "The most powerful, efficient energy source in the world is your own mind. Explore and discover that is can make creative fuel from anything." - Bruce Garrabrandt

     

    Thursday, September 20th 

    Conditioning: “Chelsea”

    EMOM x 30

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    *If you fail to complete the reps within the minute, take the next minute off.

    *Score = Total Completed Rounds

    *SX = Jumping or Banded Pull-Ups

    *BG = 3 Ring Rows, 6 Push-Ups, 9 Air Squats


    10:00am HIIT 

    Every 5 Minutes for 6 Rounds

    - 400m Row 

    - 10 Burpees Over the Rower

    - 15 Wall Balls 

    Rest Remaining Time

    *Keep score of time to complete each round


    Friday, September 21st 

    Strength: 

    Every 90 Seconds for 12 Minutes (8 Sets)

    1 Squat Clean + 1 Front Squat +1 Jerk


    Conditioning:

    21 - 15-  9

    Front Squats 

    Burpees Over Bar

    *200m Run Between Rounds (2 Runs Total)

    *12 Minute Cap


    Saturday, September 22nd 

    In Teams of 2 (1 Working/1 Resting)

    AMRAP x 12

    8 KB Swings (70/53)

    8 KB Lunges

    200m Run

    *SX = 53/35

    *BG = 35/26


    Rest 5 Minutes


    AMRAP x 12

    8 Box Jumps (24/20)

    8 HSPU

    250m Row

    *SX/BG = 20/12, Box Push-Ups

    *I Go, You Go Style

  • Workouts for Monday, September 17th - Tuesday, September 18th - Wednesday, September 19th

    "Obstacles dont; have to stop you. If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it." - Michael Jordan 

    Monday, September 17th 

    Conditioning:

    4 Rounds for Time

    10 KB Step-Ups

    10 KB Swings

    *8 Minute Cap

    *RX = 53/35

    *SX = 35/26

    *BG = 26/18


    Strength:

    Back Squat

    Every 3 Minutes for 15 Minutes

    3 @ 65%

    2 @ 70%

    1 @ 75%

    3 @ 70%

    2 @ 75%

    1 @ 80%

    Then:

    2 x 2 Tempo Back Squat @ 3.1.1 @ 65% 1RM

    (3 Second Descent, 1 Second Pause at the Bottom)


    Tuesday, September 18th 

    Conditioning: AMRAP x 5

    20 Double Unders

    10 S2OH (115/75)

    Rest 5 Minutes

    AMRAP x 5

    200m Run

    10 Deadlifts (115/75)

    Rest 5 Minutes

    For Time

    80 Double Unders

    40 S2OH (115/75)

    800m Run

    40 Deadlift (115/75)

    *15 Minute Cap

    SX = 95/65

    BG = 45/35


    Wednesday, September 19th 

    Strength: Back Squat

    Every 3 Minutes for 24 Minutes

    12 @ 50%

    10 @ 55%

    8 @ 60%

    6 @ 65%

    4 @ 70%

    6 @ 70%

    8 @ 65%

    10 @ 60%

    12 @ 55%


  • Workouts for Thursday, September 13th - Friday, September 14th - Saturday, September 15th

    "A dream doesn't become a reality through magic; it takes sweat, determination and hard work." - Colin Powell 

    Thursday, September 13th 

    Strength: EMOMx10

    Even: 5 -10 Strict Pull-Ups or Ring Rows

    Odd: 5 - 10 HSPUs or DB Strict Press


    Conditioning:

    3 Rounds for Time

    400m Run

    15 DBall Ground to Shoulder (100/70)

    *SX = 70/50

    *BG = 50/30

    *Stimulus: Keep a Strong Pace Throughout...Avoid Redlining


    10:00am HITT Class

    12 Minute EMOM (3 Rounds)

    - High knees

    - Alternating DB Squat to Curtsy Lunge

    - Burpee Tuck jumps

    - Rest


    12 Minute EMOM (3 Rounds)

    - DU/Singles

    - DB Renegade Rows With Pushup

    - V-Ups

    - Rest


    12 Minute EMOM (3 Rounds)

    - DB Snatch

    - Med ball Leg-Overs

    - Wall balls

    - Rest


    Friday, September 14th

    Strength: E2MOM x 12 

    3 Snatches

    *Can Be Any Combination of Hang, Power or Squat.

    Start around 40%1RM and Build to a Heavy Triple


    Conditioning:

    3 Rounds for Time

    250m Row

    10 OH Squats (115/75)

    10 Burpees Over Bar

    *12 Minute Cap

    *Stimulus: Pace Should Be Fast, While Maintaining a Solid Base for the OHS


    Saturday, September 15th 

    Conditioning: 

    4 Rounds for Reps:

    40 Seconds Work/20 Seconds Transition


    Goblet Squats (53/35)

    KB Swings (53/35)

    Push-Ups

    Sit-Ups

    Box Jumps (24/20)

    Rest

    *SX = 35/26, 20/12

    *BG = 26/18, 12/12

  • Workouts for Monday, September 10th - Tuesday, September 11th - Wednesday, September 12th

    "Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not." Oprah Winfrey 

    Monday, September 10th 

    Conditioning: 4 Rounds for Time

    250m Row or 200m Run

    10 DB Thrusters (50/35)

    *10 Minute Cap

    *SX = 35/25

    *BG = 25/15 

    Strength: 20 Minutes to Establish a 1RM Back Squat


    Tuesday, September 11th 

    Conditioning: 10 Rounds for Time

    200m Run

    5 Squat Cleans 

    5 S2OH

    *RX = 155/105

    *SX = 135/95

    *BG = 65/45

    *30 Minute Cap


    Wednesday, September 12th 

    Conditioning: 3 Rounds for Reps (Fight Gone Bad Style)

    1 Minute Max Russian KB Swings (70/53)

    1 Minute Max Wall Balls (20/14)

    1 Minute Max Burpees

    1 Minute Max T2B

    1 Minute Max Cal Row

    3 Minute Rest

    *SX = 53/35, 14/10, Knee Raises

    *BG = 26/18, 10/8, Knee Raises

    *Stimulus: The 3 Minute Rest After Each Round Will Allow You to Keep a Fast Pace in Each Round. Try to Match Your Reps in Each.

  • Workouts for Thursday, September 6th - Friday, September 7th - Saturday, September 8th

    "Nothing is as important as passion. No matter what you want to do with your life, be passionate." - Jon Bon Jovi 

    Thursday, September 6th 

    Strength: E2MOM x 12 (6 Sets)

    Sets 1 & 2: 6 Back Squats + 3 Front Squats

    Sets 3 & 4: 4 Back Squats + 2 Front Squats

    Sets 5 & 6: 2 Back Squats + 1 Front Squat

    *Start Around 50% 1RM Front Squat and Build From There


    Condtioning:

    3 Rounds For Time

    10 D-Ball Squat Cleans

    100m D-Ball Carry


    RX = 100/70

    SX = 70/50

    BG = 50/30

    *15 Minute Cap

    Stimulus: Quality Movements at a Steady Pace


    10:00am HIIT Class: 

    4 Rounds

    40 Seconds On/20 Seconds Off

    - Double Unders/Singles

    - DB Thrusters

    - Push-Ups

    - KB Swings

    - Box Jumps

    - KB/DB Static Hold

    - Mountain Climbers

    - KB Reverse Lunges

    - Rest


    Friday, September 7th 

    Conditioning:

    Every 6 Minutes for 30 Minutes (5 Rounds)

    60 Double Unders

    30 Box Jumps (24/20)

    20 KB Swings (70/53)


    *Score = Fastest and Slowest Rounds

    SX = 2x Singles, 20/12, 53/35

    BG = 1x Singles, 12/12, 26/18

    *Stimulus: Sprint Each Round. Pick Movements and Weights that Allow You to Finish Each Round in 3 - 4 Minutes


    Saturday, September 8th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    10 Rounds

    8 Burpees Over Bar

    8 Hang Power Snatch (95/65)

    8 HSPUs

    Right Into:

    10 Rounds

    8 Burpees Over Bar

    8 DB Snatch (Choose Weight)

    8 Push Press (95/65)


    SX = 65/45, Push-Ups

    BG = 45/35, Push-Ups


     


  • Workouts for Tuesday, September 4th - Wednesday, September 5th

    "Grit is passion and perseverance for very long term goals. Grit is having stamina. Grit is sticking with your future day-in, day-out. Not just for the week. Not just for the month, but for years. And working really hard to make that future a reality. Grit is living life like it's a marathon, not a sprint." - Dr. Angela Lee Duckworth 


    Monday, September 3rd

    No Classes - Happy Labor Day! 


    Tuesday, September 4th 

    Strength: 3 Rounds (Not for Time)

    10 Ring Rows

    :45 Max Double Unders

    10 Push-Ups

    :45 Max Double Unders


    Conditioning: For Time

    21 - 15 - 9

    Power Cleans

    S2OH


    *RX =135/95

    *SX = 115/75

    *BG = 55/45

    *10 Minute Cap

    *Stimulus:  this should be a fast pace workout with few breaks. Pick a weight you can move well consistently.


    Wednesday, September 5th

    Conditioning:

    800m Run or 1000m/800m Row

    Then:

    3 Rounds

    10 Pull-Ups

    10 Burpees

    Then:

    800m Run or 1000m/800m Row

    Then:

    3 Rounds 

    10 Toes to Bar

    10 Burpees

    Then:

    800m Run or 1000m/800m Row

    *All Athletes Must Row Once and Run Once!

    35 Minute Time Cap


    *SX = Jumping or Banded Pull-Ups, Knee Raises

    *BG = Ring Rows, Knee Raises



  • Workouts for Thursday, August 30th - Friday, August 31st - Saturday, September 1st

    "I believe that the greatest kindness is acceptance." - Christina Baker Kline 

    Thursday, August 30th 

    Conditioning: 3 Rounds for Time

    800m Run

    21 OH Squats

    15 SDLHP

    9 HSPU

    *20 Minute Cap

    *RX = 115/75

    *SX = 95/65

    *BG = 65/45


    10:00am HIIT Class

    8 Minute AMRAP

    - 10 DB Thrusters

    - 20 Sit-Ups

    - 30 Double Unders/60 Singles 

    2 Minutes Rest


    8 Minute AMRAP

    - 5 Ring Dips or 10 Dips From Box/Bench

    - 10 Wall Balls 

    - 15 KBS

    2 Minutes Rest


    8 Minute AMRAP

    - 200m Run

    - 10 Push-Ups

    -15 Med Ball Clean Slams

    Right Into:

    2 Minute Plank


    Friday, August 31st 

    Strength: 

    EMOM x 5

    1 Power Clean + 1 Hang Squat Clean + 1 Jerk


    EMOM x 5 

    1 Hang Squat Clean +1 Jerk


    E2MOM x 10 

    1 Clean and Jerk 

    *Start at 50 - 60%1RM and Build Slowly


    Conditioning:

    AMRAP x 10

    20 KB Swings (53/35)

    20 Pistols


    Saturday, September 1st 

    Conditioning:

    Groups of 2 (Working 30 Seconds at a Time)

    100 Double Unders

    80 KB Lunges (53/35)

    60 Push-Ups

    40 Burpees

    20 Toes to Bar

    40 Burpees

    60 Push-Ups

    80 KB Lunges

    100 Double Unders

    *SX = 35/26, Knee Raises

    *BG = 26/18, Knee Raises

  • Workouts for Monday, August 27th - Tuesday, August 28th - Wednesday, August 29th

    "Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are." - John R. Wooden

    Monday, August 27th 

    Strength: 

    20 Minutes to Find a 3RM Bench Press


    Conditioning:

    3 Rounds for Time

    10 Burpees

    20 Wallballs (20/14)

    30 Double Unders

    *12 Minute Cap

    *SX = 14/10, 2x Singles

    *BG = 10/8, 1x Singles


    Tuesday, August 28th

    Strength: EMOM x 10

    Even: 10 Bent Over Rows

    Odd: 20 Russian Twists


    Conditioning:

    5 Rounds For Time:

    10 Box Jumps (30/24)

    15 Russian KB Swings (70/53)

    *10 Minute Cap

    *SX = 24/20, 53/35

    *BG = 20/12, 35/26


    Wednesday, August 29th 

    Strength: 20 Minutes to Find a 3RM Deadlift


    Conditioning: AMRAP x 8

    Ascending Ladder Increase by 3 Each Round

    3 Deadlifts

    3 Hang Power Cleans

    6...

    6...

    9...

    9...

    ... Continue Until 8 minutes is Over

    *RX = 115/75

    *SX = 95/65

    *BG = 65/45

  • Workouts for Thursday, August 23rd - Friday, August 24th - Saturday, August 25th

    "It is important to remember that we cannot become what we need to be, by remaining what we are." - Max Depree

    Thursday, August 23rd 

     Conditioning:

    800m Run

    Then:

    3 Rounds

    10 Push-Ups 

    10 Box Jumps (24/20)

    Then:

    100 Double Unders

    Then:

    3 Rounds

    10 Push-Ups

    10 Box Jumps

    Then:

    800m Run

    *30 Minute Cap 


    10:00am HIIT:

    3 Rounds

    :40 On/:20 Off

    - Wall balls

    - Renegade Rows

    - Pistol Squats/Pistol Progressions

    - Rest 1 Minute


    3 Rounds

    :40 On/:20 Off

    - KB sumo deadlift high pull

    - DB Hang Clean & Jerks 

    - Sit Ups

    - Rest 1 Minute


    3 Rounds

    :40 On/:20 Off

    - Mountain climbers

    - KB Stationary Lunges

    - Med Ball Cleans

    - Rest 1 Minute


    Friday, August 24th 

    Strength: Snatch

    Build to a Heavy Single!


    Conditioning:  “Isabel+”

    30 Squat Snatches @60% of Part 1

    *EMOM of 5 Burpees Starting at the Beginning of the Workout


    Saturday, August 25th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    50 - 40 - 30 - 20 - 10

    Wall Balls (20/14)

    KB Swings


    40 - 30 - 20 - 10

    Sit-Ups

    Burpees


    30 - 20 - 10

    Thrusters (75/55)

    Cal Row


    20 -10

    Squat Cleans (75/55)

    SDLHP (75/55)

    *35 Minute Cap

  • Workouts for Monday, August 20th - Tuesday, August 21st - Wednesday, August 22nd

    "Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence- that will enable you to attain the success you seek." - Mario Andretti 

    Monday, August 20th 

    Strength: Bench Press

    5 - 3 - 3 - 3 - 3 - 3

    *Increase Load 1 - 3% From Last Week


    Conditioning: 4 Rounds for Time

    250m Row

    10 DBall Ground to Shoulder (100/70)

    *12 Minute Cap


    Tuesday, August 21st 

    Conditioning: 5 Rounds

    (3 Minutes Work/ 2 Minutes Rest)

    3 Muscle-Ups or 6 Pull-Ups

    6 DB Thrusters 

    9 Burpees 

    *Pick Up Where You Left Off In Each Work Interval


    *RX+ = 50/35

    *RX = 30/25

    *SX = 25/20

    *BG = 20/15


    Wednesday, August 22nd 

    Strength: Deadlift

    5 - 3 - 3 - 3 - 3 - 3

    *Increase Load 1 - 3% From Last Week


    Conditioning: AMRAP x 12

    10 KB Swings 

    10 KB Lunges


    *RX = 53/35

    *SX = 35/26

    *BG = 26/18 

  • Workouts for Thursday, August 16th - Friday, August 17th - Saturday, August 18th

    "We can choose to be affected by the world or we can choose to affect the world." - Heidi Wills 


    Thursday, August 16th 

    Conditioning: 

    Every 5 Minutes for 30 Minutes (6 Rounds)

    400m Run

    20 DB Snathes (Choose Weight)

    *Score = Fastest and Slowest Rounds

    *Stimulus: Sprint Each Round


    10:00am HIIT Class: 

    “Tabata Hell”

    1. Tabata:

    Min 1 & 2: Wall Balls

    Min 3 & 4: Flutter-Kicks

    2 Minute Rest


    2. Tabata:

    Min 1 & 2: KB Swings

    Min 3 & 4: KB Russian Twists

    2 Minute Rest


    3. Tabata:

    Min 1 & 2: DB Split Snatch (Alternate Arm Each Interval)

    Min 3 & 4: Hollow Hold

    2 Minute Rest


    4. Tabata:

    Min 1 & 2: Barbell Overhead Squat

    Min 3 & 4: Forearm Plank Raises

    Right Into:

    200m KB Farmers Carry


    Friday, August 17th 

    Strength: EMOM x 10

    1 Clean and Jerk @ 70% 1RM


    Conditioning:

    5 Rounds for Time

    8 Toes to Bar

    10 Pistol Squats

    *SX/BG = Knee Raises, Pistols to Box

    *Stimulus: Stay Unbroken For as Long as You Can


    Saturday, August 18th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    AMRAP x 12 (I Go, You Go)

    8 Bar Over Burpees

    8 Push Press (115/75)

    8 Front Rack Lunges

    8 Push Ups

    200m Run


    Rest 5 Minutes


    For Time:

    40 Bar over Burpees

    40 Push Press

    40 Front Rack Lunges

    40 Push Ups

    *200m Run After You Complete Each Movement

    *20 Minute Cap


    *SX = 95/65

    *BG = 55/45



  • Workouts for Monday, August 13th - Tuesday, August 14th - Wednesday, August 15th

    "A dream doesn't become reality through magic; it takes sweat, determination, and hard work." - Colin Powell 

    Monday, August 13th 

    Strength: Deadlift 

    Every 2:30 for 15 Minutes

    5 - 5 - 3 - 3 - 3 - 3

    *Increase Loads 1- 3% From Last Week


    Conditioning: AMRAP x 10

    10 Box Jumps (24/20)

    10 Push-Ups

    *SX = 20/12

    *BG = 12/12


    Tuesday, August 14th 

    Conditioning: For Time:

    400m Run

    15 Pull - Ups

    15 Wall Balls (20/14)

    15 Power Cleans (115/75)

    15 Shoulders to Over Head (115/75)

    400m Run

    15 Pull-Ups

    15 Wall Balls

    15 Power Cleans

    400m Run

    15 Pull-Ups

    15 Wall Balls

    400m Run

    15 Pull-Ups

    *25 Minute Cap

    *SX =Banded or Jumping Pullups, 14/10, 95/65

    *BG = Ring Rows, 10/8, 45/35


    Wednesday, August 15th 

    Every 2:30 For 15 Minutes

    Bench Press

    5 - 5 - 3 - 3 - 3 - 3

    *Increase Loads 1- 3% From Last Week


    Conditioning: 3 Rounds for Time

    21 Burpees

    15 Russian KB Swings (70/53)

     9 KB Lunges (70/53)

    *12 Minute Cap

    *SX = 53/35

    *BG = 35/26

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