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Workout Of The Day

  • Workouts for Thursday, October 19th - Friday, October 20th - Saturday, October 21st

    Thursday, October 19th 

    Strength:

    EMOM x12 

    Min 1:  5-10 Strict  HSPU or 10 Seated DB Press

    Min 2: 10 DB or Barbell Bent Over Rows

    Min 3: 5 Strict T2B


    Conditioning:

    15-12-9-6-3

    Pull-Ups

    Handstand Push-Ups

    *20 Double Under After Every Set

    15 Minute Cap


    Friday, October 20th

    Strength:

    E2MOM x12 (6 Sets)

    3 Pause Front Squats

    *Pause for a 3 Count at the Bottom of Each Rep

    *Start at 50-60% of your 1RM


    Conditioning:

    3 Rounds for Time

    15 Burpees to 6” Target

    12 DBall Ground to Shoulder (100/70)

    9 DBall Squats (100/70)


    Saturday, October 21st

    In Teams of 2 (1 Working/1 Resting)

    “The Three Sister”

    All for Time

    Partner Grace x2

    60 Clean and Jerks (135/95)

    Right Into 


    Partner Rowing Fran x2

    42-30-18

    Thusters (95/65)

    Cal Row

    Right Into

    Isabel x2

    60 Snatches (135/95)


  • Workouts for Monday, October 16th - Tuesday, October 17th - Wednesday, October 18th

    Monday, October 16th

    Strength:

    E2MOM x12 (6 sets)

    1 push press +1 push jerk + 1 split jerk

    *start at 60-70% 1RM push press

    Conditioning:

    2 Rounds for Time

    500m row

    40 air squats

    30 situps

    20 DB snatches (50/35)

    10 box jumps

    *15 minute cap


    Tuesday, October 17th

    Strength:

    Every 2:30 for 12:30 (5 sets)

    3 Overhead Squats

    *Try do do all sets at or above last week’s heaviest


    Strength (continued)

    E2MOM x8

    2 power or squat snatches

    *start at 65-70% 1RM

    3x3 snatch pulls @95-105% 1RM


    Wednesday, October 18th

    Conditioning:

    0:00-8:00

    4 rounds for time

    10 power cleans (115/75)

    10 bar over burpees

    *8 minute cap

    8:00-10:00

    rest

    10:00-18:00

    4 rounds for time

    15 KB swings (53/35)

    15 wallballs (20/14)

    *8 minute cap

    18:00-20:00 

    rest

    20:00-28:00

    4 rounds for time

    20 goblet squats (53/35)

    20 sit-up


  • Workouts for Thursday, October 12th - Friday, October 13th - Saturday, October 14th

    Thursday, October 11th 

    Strength: E2MOMx16 (8 sets)

    3 Power Clean + 1 Jerk

    Start at 60-65% 1RM C&J and build

    *Record your heaviest weight


    Conditioning:

    AMRAP x10

    4 Clean and Jerks @ 50% of Part 1

    10 Burpees


    Friday, October 13th

    Conditioning:

    “Barbara”

    5 Rounds Each for Time

    20 Pullups

    30 Push-ups

    40 Sit-ups

    50 Squats


    Saturday, October 14th

    In teams of 2 (Working 30 Seconds at a Time)

    100 Burpee Box Jump Overs (24/20)

    80 Double Unders

    60 KB Swings (70/53)

    40 Weighted Lunges (70/53)

    20 Pull-Ups or 10 Muscle Ups 

    40 Weighted Lunges 

    60 KB Swings

    80 Double Unders 

    100 Burpee Box Jumps

    *40 Minute Cap

  • Workouts for Monday, October 9th - Tuesday, October 10th - Wednesday, October 11th

    Monday, October 9th

    Strength: 

    Every 2:30 for 15 Minutes (6 Sets)

    Set 1: 6 Back Squats/3 Front Squats 

    Set 2: 4 Back Squats/2 Front Squats

    Set 3: 2 Back Squats/1 Front Squat

    Set 4: 6 Back Squats/ 3 Front Squats

    Set 5: 4 Back Squats/2 Front Squats

    Set 6: 2 Back Squats/Max Front Squats


    *Refer to 9/28/17

    *Record All Weights. Sets 4, 5 and 6 Should be Heavier Than Sets 1, 2 and 3.

    *Somplete the Back Squats, Re-Rack the Bar, and Immediately Complete your Front Squats.


    Conditioning: 

    3 Rounds for Time 

    9 Thrusters (115/75)

    15 Box Jumps (24/20)

    21 Push-Ups


    Tuesday, October 10th

    Strength:

    EMOM x15 Alternating

    Min 1: 10 Seated DB Press

    Min 2: 10 Ring Rows with 1 Second Hold at the Top

    Min 3: 10 V-ups


    Strength (continued)

    3 Rounds (Not for Time)

    1:00 D-Ball Hold

    0:30 Plank

    200m Farmers Carry

    *Rest as Needed


    Wednesday, October 11th

    Strength:

    Every 2:30 for 15:00 (6 Sets)

    3 Overhead Squats

    *Try To Do All Sets At Or Above Last Weeks Heaviest


    Conditioning: 

    For Time:

    500m Row

    30 Toes to Bar

    40 Burpees

    50 Double Unders

  • Workouts for Thursday, October 5th - Friday, October 6th - Saturday, October 7th

    Thursday, October 5th

    Strength: 

    EMOM x10

    Even: 5-10 Strict HSPU/Seated DB Press

    Odd: 5-10 Strict Pull-Ups/Ring Rows/ DB Rows

    Conditioning: 

    2 Rounds for Time

    800m Run or 1000m Row

    10 Dead Lifts

    8 Hang Power Cleans 

    6 Shoulder to Overhead 

    Rx = 95/65


    Friday, October 6th

    Strength:

    E2MOM x 18

    3x3 Muscle Snatch @ 50-55%1RM

    3x2 Hang Power Snatch @ 65-75% 1RM

    3x1 Snatch @ 75%+ 1RM


    Conditioning:

    AMRAP x 10

    5 Power Snatches (95/65)

    10 Bar Over Burpees

    20 Double Unders


    Saturday, October 7th

    In Teams of 2 (1 Working/1 Resting)

    400m Run (200 at a ime)

    75 Sit-Ups

    60 Box Jumps (24/20)

    45 Burpees

    90 Wall Balls (20/14)

    45 Burpees

    60 Box Jumps

    75 Sit-Ups

    400m Run (200 at a Time)

  • Workouts for Monday, October 2nd - Tuesday, October 3rd - Wednesday, October 4th

    Monday, October 2nd

    Strength:

    Every 2:30 for 15:00 (6 sets)

    3 Overhead Squats

    *Try To Do all Working Sets At or Above Heaviest From Last Week


    Conditioning:

    3 Rounds for Time

    21 Double Unders

    15 DB Thrusters (50/35)

    9 Pull-Ups


    Tuesday October 3rd

    Conditioning:

    For Time

    50-40-30-20-10

    Box jumps

    Push-ups

    Sit-ups

    *Every 4 Minutes Athletes Must Run 200m, Including at the Start

    *32 Minute Cap


    Wednesday, October 4th

    Strength:

    Minutes 0-15

    Build to a Heavy Set of 3 Front Squats

    *Does Not Have to be a 3RM, But if You're Feeling Good, Go for It!


    Rest Minutes 15- 20 


    Minutes 20-30

    Death by Front Squats (from the floor) @50% of Part 1

    Start at 2 Reps, Increase By 2 Reps Every Minute Until You Can No Longer Meet the Rep Range

    10 Minute Cap

  • Workouts for Thursday, September 28th - Friday, September 29th - Saturday, September 30th

    Thursday, September 28th

    Strength:

    Every 2:30 for 15 Minutes (6 Sets)

    Set 1 -  6 Back Squats/3 Front Squats

    Set 2 - 4 Back Squats/2 Front Squats

    Set 3 -  2 Back Squats/1 Front Squat

    Set 4 -  6 Back Squats/ 3 Front Squat

    Set 5 - 4 Back Squats/2 Front Squats

    Set 6 -  2 Back Squats/Max Front Squats


    *Record All Weights. Sets 4, 5 and 6 Should Be Heavier Than Sets 1, 2 and 3.

    *Complete the Back Squats, Re- Rack the Bar, and Immediately Complete your Front Squats.


    Conditioning:

    3 Rounds for Time:

    200m Run or 250 Row

    5 DBall Front Squats

    10 DBall Ground to Shoulder


    Friday, September 29th

    Strength:

    EMOM x12 (4 Sets)

    Min 1: 10 DB Bent Over Rows

    Min 2: 10 DB Strict Press

    Min 3:  30 Sec Plank


    Conditioning:

    For Time:

    2000m Row

    12 Minute Cap


    Saturday, September 30th

    Conditioning:

    “Incredible Hulk”

    AMRAP x 20

    5 Dead Lifts

    5 Hang Power Cleans

    5 Front Squats

    5 Push Press

    5 Back Squats

    RX =115/75

  • Workouts for Monday, September 25th - Tuesday, September 26th - Wednesday, September 27th

    Monday, September 25th

    Strength:

    1 Squat Clean Every 20 seconds for 10 Reps @ 75% 1RM

    Rest 3 Minutes

    1 Squat Clean Every 15 Seconds for 10 Reps @ 65% 1RM

    Rest 3 Minutes

    1 Squat Clean Every 10 Seconds for 10 Reps @ 55% 1RM

    *Score=Total Reps Completed


    Conditioning:

    3 Rounds for Time

    400m Run

    10 Handstand Push-Ups

    15 Box Jumps (24/20)


    Tuesday, September 26th

    Strength:

    Every 2:30 for 12:20 (5 sets)

    3 Overhead Squats

    *Do All Sets At Or Above Your Heaviest Set of 5 From Last Week


    Conditioning:

    AMRAPx10

    10 Toes to Bar

    10 KB Swings (53/35)

    10 Goblet Squats (53/35)


    Wednesday, September 27th

    Conditioning:

    For Reps:

    1 Minute Max Double Unders

    1 Minute Max Wall Balls (20/14)

    1 Minute Max Burpees

    Rest 3 Minutes

    1 Minute Max Wall Balls

    1 Minute Max Double Unders

    1 Minute Max Burpees

    3 Minute Rest

    1 Minute Max Double Unders

    1 Minute Max Wall Balls

    1 Minute Max Calorie Row

    3 Minutes Rest

    1 Minute Max Wall Balls

    1 Minute Max Double Unders

    1 Minute Calorie Row

    *Score = Total Reps in Each Round and Total Reps For All 4 Rounds.

    *Fight Gone Bad Style, Move To The Next Movement Without Transition Time

  • Workouts for Thursday, September 21st, Friday, September 22nd, Saturday, September 23rd

    Thursday, September 21st

    Strength:

    E2MOM x12 (6 Sets)

    First 3 Sets = 2 Power Snatches + 2 Hang Squat Snatches @ 50-65%1RM

    Last 3 Sets = 1 Power Snatch + 1 Hang Squat Snatch @ 65%+ 1RM


    Conditioning:

    AMRAP x10

    10 Alternating DB Snatches (50/35)

    10  Box Jump Overs (24/20)


    Friday, September 22nd

    Strength: 

    E2MOM x12 (6 Sets)

    3 Pause Front Squats

    *Pause for 3 Seconds At The Bottom of Each Squat

    *Start @40-50% 1RM


    Conditioning:

    For Time:

    3-6-9-12-15

    Hang Power Clean (95/65)

    Burpees

    Then 

    Run 400m

    Then

    3-6-9-12-15

    Toes to Bar

    Burpees


    Saturday, September 23rd

    Conditioning:

    In Teams of 2 

    AMRAP x25

    200m Run

    7 Shoulder to Overhead (135/85)

    7 Front Squats (135/85)

    *While parter A is completing a round of the AMRAP, partner B is rowing for calories. 

    Once partner A finishes their round they switch.

    *Score= Total rounds and reps and total calories

  • Workouts for Monday, September 18th - Tuesday, September 19th - Wednesday, September 20th

    Monday, September 18th

    Strength:

    Every 2:30 for 12:30 (5 Sets)

    5x5 Overhead Squats

    Build in Weight - Try to Finish Heavier Than Last Week


    Conditioning: 

    3 Rounds for Time

    200m Run

    15 Power Snatches (95/65)

    10 Burpees Over Bar


    Tuesday, September 19th

    Strength:

    EMOM x12

    Min 1: 5-10 Strict HPSU or Seated DB Press

    Min 2: 5-10 Strict Pull-Ups

    Min 3: 30 Second D-Ball Hold


    Conditioning:

    AMRAP x 10

    10 D-Ball Ground to Shoulder (100/70)

    20 Alternating Lunges (Body Weight)

    30 Double Unders


    Wednesday, September 20th

    Conditioning:

    5 Rounds

    3 Minute Work/3 Minutes Rest

    500/400m Row

    Max DB Thrusters (50/35)

    *Score= Total Thrusters

  • Workouts for Thursday, September 14th - Friday, September 15th - Saturday, September 16th

    Thursday, September 14th

    Strength:

    E2MOM x 12 (6 Sets)

    4 Back Squats then 2 Front Squats

    *Do Your Back Squats, Re-rack the Bar, then Immediately Do Your Front Squats

    *Start at 65%-75% 1RM Front Squat and Build


    Conditioning:

    4 Rounds for Time

    10 Toes to Bar

    15 KB Swings (53/35)

    20 Double Unders


    Friday, September 15th

    Conditioning:

    “Nate”

    AMRAP x20

    2 Muscle Ups or 3 Pullups + 3 Pushups

    4 HSPU

    8 KB Swings (70/53)


    Saturday, September 16th

    In Teams of 2 (1 Working/1 Resting)

    10 Rounds for Time

    10 Hang Power Cleans (95/65)

    10 Push Press (95/65)

    10 Burpees over Bar

    10 Front Squats

    200m Run

    *Partners must Switch Movements Every Round...You Go, I Go Style

  • Workouts for Monday September 11th - Tuesday, September 12th - Wednesday, September 13th

    Monday, September 11th

    Strength:

    From Rack

    E2MOM x10

    5 Sets of 2 Push Press + 1 Jerk (Jerk Can be Split or Power)

    Start at 65-70% 1RM Push Press


    Conditioning: 

    For Time:

    10-8-6-4-2

    Clean and Jerk (135/95)

    C2B Pull-Ups or 5-4-3-2-1 Muscle ups

    *15 Minute Cap


    Tuesday, September 12th

    Strength:

    Every 2:30 for 12:30 (5 sets)

    5x5 Overhead Squats

    Build in weight - try to finish heavier than last week!


    Conditioning: 

    For Time:

    Run 800m

    Rest 2 Minutes

    Run 400m

    Rest 1 minute

    Run 200m

    *Score = Total time including rest


    Wednesday, September 13th

    Strength:

    EMOM x 10

    Even: 5-10 Strict Pullups or Ring Rows

    Odd: 5-10 Strict HSPU or Seated DB Press


    Conditioning:

    For Time:

    21-15-9

    Deadlifts (155/115)

    Bar Over Burpees

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