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Workout Of The Day

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

    "Obsess Over Something" 

    Thursday, December 14th 

    Strength:

    E2MOM x 8 (4 Sets)

    2 Snatches

    *This can be any combo of Power or Squat

    *Work Between 75-90%1RM


    E2MOM x 8 (4 Sets)

    2 Snatch Pulls

    *Work Between 90-105% 1RM


    Conditioning:

    4 Rounds for Time:

    15 Air Squats

    12 Alternating DB Snatches (50/35)

    9 Handstand Push-Ups


    *SX = 35/20, DB Strict Press

    **Beginner = 15/10, DB Strict Press


    Friday, December 15th 

    Strength: Strict Press

    1x5 @ 75% 1RM

    1x3 @ 80% 1RM

    1x1 @ 85%1RM

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1x Max Reps @ 90%1RM


    Conditioning:

    3 Rounds for Reps

    2 Minutes Work, 2 Minutes Rest

    250m Row

    Max Strict Press (75/55)


    *Score = Total Reps

    *SX = 45/35

    **Beginner = 35/25


    Saturday, December 16th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    AMRAP x 30

    10 Hang Power Cleans (115/75)

    10 KB Swings (53/35)

    250m Row or 200m Run

    10 Burpees

    10 Sit-Ups


    *One partner must complete all reps of a movement, then switch


    *SX = 95/65

    **Beginner = 45/35

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

    *Bridge Holiday Party Saturday December 9th at 8:30 PM at Tacoria!!

    *Performance/Consistency Challenge until 12/19!! Keep it Up!! 


    Monday, December 11th 

    Conditioning:

    AMRAP x 4

    8 Burpee Box Jumps

    8 KB Swings (53/35)

    Rest 4 Minutes


    AMRAP x 4

    8 Goblet Squats

    8 C2B Pullups or 4 Muscle Ups

    Rest 4 Minutes


    AMRAP x 4

    8 Wall Balls (20/14) 

    8 Sit-Ups

    Rest 4 Minutes


    For Time:

    24 Burpee Box Jumps(24/20)

    24 KB Swings (53/35)

    24 Goblet Squats (53/35)

    24 C2B Pull-Ups or 12 Muscle Ups

    24 Wall Balls (20/14)

    24 Sit-Ups


    *SX= Box Jumps (20/12)

    KB Swings/Squats (35/26)

    Pull-Ups = Jumping Pull-Ups

    Wall Balls (14/10)


    **Beginner:

    Box Jumps (12/12)

    KB Swings/Squats (26/18)

    Pull-Ups = Ring Rows

    Wall Balls (10/8)


    *15 minute Time Cap

    *Score all Workouts Separately


    Tuesday, December 12th 

    Strength: Front Squats

    1x5 @ 75% 1RM

    1x3 @ 80% 1RM

    1x1 @ 85%1RM

    1x5 @ 80%1RM

    1x3 @ 85%1RM

    1x Max Reps @ 90%


    Conditioning:

    5 Rounds for Time

    20 Double Unders

    10 Thrusters (95/65)


    *SX = 50 Singles, (75/55)

    **Beginner = 30 Singles, (45/35)

    *10 minute cap


    Wednesday, December 13th 

    Strength:

    4 Sets

    Max Toes to Bar

    *Rest 2 minutes Between Sets

    Score = Total Toes to Bar

    SX = Knees to Elbow

    Beginner = Knee Raises


    Conditioning:

    AMRAP x 10

    5 Wall Balls

    3 Hang Power Cleans (135/95)

    1 Shoulder to Overhead (135/95)

    *2 Burpee Penalty for Dropped Barbell

    *SX = 95/65

    *Beginner = 65/45

     

  • Workouts for Thursday, December 7th - Friday, December 8th - Saturday, December 9th

    “How you do anything, is how you do everything” 

    Live with a fire that is impossible to extinguish.  - Coach Greg 


    * Holiday Party December 9th at 8:30PM at Tacoria

    *Barbell Class on Sunday, December 10th at 10:30am - Reserve your spot in ZenPlanner*


    Thursday, December 7th

    Strength: Strict Press

    1x5 @ 60% 1RM

    1x3 @ 70% 1RM

    1x1 @ 80%1RM

    1x5 @ 70%1RM

    1x3 @ 80%1RM

    1x Max Reps @ 90%


    Conditioning:

    3 Rounds for Time

    10 Toes to Bar

    15 KB Swings (53/35)

    20 Goblet Squats (53/35)


    *Scaled X = Knee Raises, (35/26)

    *Beginner = Knee Raises (26/18)


    Friday, December 8th  

    Conditioning:

    “McGhee”

    30 Min AMRAP

    5 Dead Lifts (275/185)

    13 Push-Ups

    9 Box Jumps (24/20)


    *Scaled X = 185/105

    *Beginner = 95/65 


    Saturday, December 9th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    AMRAP x 10

    12 Thrusters (95/65)

     9 Cal Row

     6 Back Rack Lunges (95/65)

    Rest 5 Minutes

    AMRAP x10

    12 Hang Power Cleans (95/65)

    9 Burpees Over Bar

    6 Front Squats (95/65)


    *Scaled X= 75/55

    *Beginner= 45/35

  • Workouts for Monday, December 4th - Tuesday, December 5th - Wednesday, December 6th

    *Holiday Party December 9th at 8:30pm at Tacoria. Give cash to Greg or Annie or leave in the envelope by the white board! 

    * Performance and Consistency Challenge will run through 12/19!


    Monday, December 4th 

    Strength: Front Squats

    1x5 @60% 1RM 

    1x3 @70% 1RM 

    1x1 @80%1RM 

    1x5 @70%1RM 

    1x3 @80%1RM 

    Max Reps @90% 1RM 


    Conditioning:

    “Death by Power Cleans”

    EMOM x15

    *Start with one Power Clean, Add 1 Rep Every Minute Until you Fail to Complete the Unbroken Rep Range. 

    *Use 50% 1RM Power Clean

    *Score = Total Reps Completed


    Tuesday, December 5th 

    Strength:

    3 Rounds NOT for Time

    10 Strict Pull-Ups 

    10 Handstand Push-Ups or DB Strict Press

    *Take 45-90 Seconds Between Each Movement


    Conditioning:

    3 Rounds for Time

    50 Double Unders

    15 Pull-Ups

    15 Air Squats

    *Double Unders Scale=125 Singles or 1:00 Double Under Work


    Wednesday, December 6th 

    Strength:

    E2MOM x10 (5 Sets)

    3 Hang Squat Cleans +1 Jerk

    Start at 70%1RM and Increase Weight Each Set


    Conditioning:

    4 Rounds 

    3 Minutes On/3 Minutes Off

    250m Row

    10 Burpees over Erg

    Max Rep Wall Balls (20/14) Rx+ (30/20)

    Score= Total Wall Balls

  • Workouts for Thursday, November 30th - Friday, December 1st - Saturday, December 2nd

    *Yoga with Chelsea - Saturday, December 2nd at 10:45am

    *Bridge Holiday Party - Saturday, December 9th at 8:30pm *Please give cash ($20 per person) to Greg or Annie or leave in envelope by the white board*

    *Performance/Consistency Challenge will run through 12/19

    Thursday, November 30th

    Strength:

    E2MOM x10 (5 sets)

    3 Tall Snatches

    *Start at 30-40% of your 1RM


    Conditioning:

    4 Rounds for Time:

    21 Double Unders

    15 Hang  Snatches (75/55)

    9 Overhead Squats (75/55)

    *12 Minute Cap


    Friday, December 1st

    Conditioning:

    “Cindy”

    AMRAP x20

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    Or 

    “Nate”

    AMRAP x 20

    2 Muscle-Ups

    4 Handstand Push-Ups

    8 KB Swings (70/53)


    Saturday, December 2nd

    Conditioning:

    Teams of 2 (1 Working/1 Resting)

    AMRAP x 35

    100 Double Unders (300 Singles)

    75 Wall Balls (20/14)

    50 Burpees

    25 Partner Sit-Ups (20/14)

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

    Save the Date! Saturday, December 9th - Bridge Holiday Party at 8PM  

    Wednesday, November 29th: Yoga with Chelsea at 8:15PM

    Performance & Consistency Challenge will run through December 19th ... stay focused! 


    Monday, November 27th 

    Conditioning:

    4 Rounds for Time

    10 Wall Balls (20/14)

    10 Burpees

    *7 Minute Cap

    *Treat this as an intense warm-up


    Strength:

    25 Minutes to Establish a 1RM Front Squat

    *If you are unable to attend class on 1RM day, please be sure to make it up at Open Gym, or contact Greg to schedule an alternate time*


    Tuesday, November 28th

    Strength:

    10 Minute EMOM

    Even: 15/12 Cal Row

    *Scale to a Calorie Range that can be completed in 45 seconds or less

    Odd: 5-10 Toes to Bar

    *Scale to a Rep Range that can be Completed in 45 Seconds or Less


    Conditioning:

    AMRAP x7

    7 Box Jumps (24/20)

    7 Dead Lifts (115/75)

    Rest 3 minutes

    AMRAP x 7

    7 KB Swings (53/35)

    7 Sit-Ups


    Wednesday, November 29th

    Strength:

    20 Minutes to Establish a 1RM Strict Press


    Conditioning:

    For Time:

    21 Shoulder to Overhead (115/75)

    21 Bar over Burpees

    400m Run/Row

    15 Shoulder to Overhead (135/95)

    15 Bar Over Burpees

    400 Run/Row

    9 Shoulder to Overhead (155/105)

    9 Bar Over Burpees

    *15 Minute Cap

     

  • Workouts for Thursday, November 23rd, Friday, November 24th and Saturday, November 25th

    Important Reminders

    Save the Date! Saturday, December 9th - Bridge Holiday Party at 8PM  *Official Invitation Coming Soon* 

    Wednesday, November 29th: Yoga with Chelsea at 8:15PM

    Performance & Consistency Challenge will run through December 19th ... stay focused! 


    Thursday, November 23rd - Thanksgiving WOD 

    "Visiting the Girls' Houses for Thanksgiving"
    In teams of 2 (1 Working 1 Resting)

    Annie’s House

    150 Double Unders

    150 Situps


    Helen’s House

    800m Run (200m at a time)

    42 KB Swings

    24 Pull-Ups


    Fran’s House

    30 Thrusters (95/65)

    30 Pull-Ups


    Nancy’s House

    800m Run (200m at a Time)

    30 Overhead Squats (95/65)


    Grace’s House

    30 Clean and Jerks (95/65)

    *35 Min Cap


    Friday, November 24th 

    Conditioning:

    Every 6 Minutes for 36 Minutes (6 Rounds)

    500/400m Row

    10 Burpees 

    15 Wall Balls (20/14)

    Score = Fastest and Slowest Rounds


    Saturday, November 25th 

    In teams of 3 (1 Working, 1 Running 200m, 1 Resting)

    100 Cal Row

    90 DB Squats (50/35) 1DB

    80 DB Snatches (50/35)

    70 Push-Ups

    60 DB Lunges (50/35)

    50 Toes to Bar

    60 DB Lunges

    70 Push-Ups

    80 DB Snatches

    90 DB Squats

    100 Cal Row

    *Partner 1 Working

    Partner 2 Running

    Partner 3 Resting 

    When Partner 2 Comes back from run,

    Partner 3 Working

    Partner 1 Running

    Partner 2 Resting

    When Partner 3 gets back from run,

    Partner 2 Working

    Partner 3 Running

    Partner 1 Resting

  • Thanksgiving Holiday Schedule and Workouts for Monday, November 20th - Tuesday, November 21st - Wednesday, November 22nd

    Thanksgiving Holiday Schedule


    Thursday, November 23rd: 6:30am and 8:30am

    Friday, November 24th: 8:30am and 9:30am


    Monday, November 20th 

    Strength:

    Every 1:30 for 9:00

    (6 Sets)

    1 Power Clean + 1 Hang Squat Clean + 1 Jerk

    *Start at 65-70% 1RM C&J and build


    Conditioning:

    4 Rounds for Time

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

    10 Burpee Box Jumps (24/20)

    *12 Minute Cap


    Tuesday, November 21st

    Strength:

    16 Minute Alternating EMOM

    Min 1: 10 Bulgarian Split Squats (R)

    Min 2: 20 Russian Twists

    Min 3: 10 Bulgarian Split Squats (L)

    Min 4:  30 Sec Plank 

    *Choose a weight that allows you to finish each exercise in 30 seconds or less


    Conditioning:

    AMRAP x10

    50 Double Unders

    10 KB Swings (53/35)

    10 KB Lunges (53/35)


    Wednesday, November 22nd

    Conditioning:

    For Time:

    500m Row or 400m Run

    Then 

    21-15-9

    Push Ups

    Deadlifts (115/75)

    500m Row or 400m Run

    Then 

    15-12-9

    Front Squats (115/75)

    Handstand Push-Ups

    500m Row or 400m Run

    Then

    12-9-6

    Hang Power Snatch (115/75)

    Bar over Burpees

    *30 Minute Cap

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

    Thursday, November 16th 

    Conditioning:

    5 Rounds 

    (3 Minutes On/3 Minutes Off)

    5 Burpees

    10 KB Lunges (53/35)

    15 KB Swings (53/35)

    *score like an AMRAP

    *Start each round where you left the previous


    Friday, November 17th 

    Strength:

    15 Minutes to build to a 1RM Thruster (from the ground)


    Conditioning:

    “The Chief”

    5 Rounds

    3 minute AMRAP

    3 Power Cleans (135/95)

    6 Push-Ups

    9 Air Squats

    Rest 1 Minute

    Score = Total rounds and reps


    Saturday, November 18th

    In teams of 2 (1 working/1 resting)

    30 minute AMRAP

    8 DB Power Cleans (50/35)

    8 Pull-Ups

    8 DB Snatches (50/35)

    8 Burpees 

    250m Row or 200m Run



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

    Monday, November 13th 

    Strength:

    E2MOM x10 (5 Sets)

    10 Back Squats @ about 50% 1RM

    *Go Light


    Conditioning:

    4 Rounds for Time

    15 Sit-Ups

    15 Wall Balls (20/14)

    15 Box Jumps

    *15 Minute Cap


    Tuesday, November 14th 

    Conditioning:

    Every 5 Minutes for 30 Minutes (6 Rounds)

    400m Row or Run

    10 DB Snatches (50/35)

    20 DB Lunges (50/35)

    *Use 1 DB for Both Movements

    *You May Hold the DB Any Way You Want for the Lunges

    *Score = Fastest and Slowest Rounds


    Wednesday, November 15th 

    Strength:

    Every 1:30 for 9 Minutes (6 Sets)

    3 Snatches

    *Any combo of Power or Squat

    *Start at 60% 1RM and Build


    Conditioning:

    AMRAP x12

    Ascending Ladder increasing by 3 Each Round

    3 Power Snatches (75/55)

    3 Bar over Burpees

    3 Toes to Bar

    6...

    6...

    6...

    9...

    9...

    9...

    *Score = Total Reps

  • Workouts for Thursday, November 9th - Friday, November 10th - Saturday, November 11th

    Thursday, November 9th 

    Conditioning:

    2 Rounds for Time

    50 Wall Balls (20/14)

    40 Burpees

    30 Cal Row

    20 Power Cleans (135/85)

    10 C2B Pullups 

    *30 Minute Cap


    Friday, November 10th 

    Strength:

    20 Minutes to Build to a 3RM Front Squat


    Conditioning:

    21-15-9

    Front Squats (115/75)

    Box Jumps (24/20)


    Saturday, November 11th 

    In teams of 2 (1 Working/1 Resting)

    35 Minute AMRAP 

    50 Pull-Ups

    50 Strict Press (75/55)

    50 Russian KB Swings (53/35)

    50 Bar over Burpees

    50 Cal Row

  • Workouts for Monday, November 6th - Tuesday, November 7th - Wednesday, November 8th

    Monday, November 6th 

    Strength:

    20 Minutes to Build to a 1RM Overhead Squat


    Conditioning:

    2-4-6-8-10-8-6-4-2

    Hang Power Snatch (95/65)

    OH Lunge (95/65)

    *10 Minute Cap


    Tuesday, November 7th 

    Strength:

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

    3 Hang Squat Cleans

    *start at 60% 1RM, build to 80%+


    Conditioning:

    4  Rounds for Time

    15 Dead Lifts (135/85)

    12 Shoulders to Over Head (135/85)

     9 Toes to Bar


    Wednesday, November 8th 

    Strength:

    EMOMx12

    Min 1: 10 DB Step-Ups 

    Min 2: 5-10 Strict Pull Ups or 10 Ring Rows

    Min 3: 5-10 Strict HSPU or 30 sec HS Hold or 10 DB Strict Press


    Conditioning:

    AMRAP x10

    10 KB Swings (70/53)

    15 Goblet Squats (70/53)

    20 Double Unders

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