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Workout Of The Day

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

    "Conformity is the jailer of freedom and the enemy of growth." - John F. Kennedy

    Monday, July 16th 

    Strength: Deadlift

    Every 2:30 for 15 Minutes

    5 - 5 - 3 - 3 - 3 - 3

    *Increase Load 1-3% From Last Week


    Conditioning: 4 Rounds for Time

    50 Double Unders

    25 KB Swings (53/35)

    *15 Minute Cap

    *SX = 2x Singles, 35/26

    *BG = 1x Singles, 26/18

    *Intended Stimulus: The Goal Is To Hold Onto The KB For As Long As Possible. Challenge Yourself To Do Big Sets


    Tuesday, July 17th

    Skill work: 15 Minutes To Work On Kipping, Pull-ups, Toes To Bar or HSPUs

    Conditioning: 3 Rounds for Time

    400m run

    9 C2B Pull-Ups

    12 Handstand Push Ups

    15 Toes to Bar

    *15 Minute Cap

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

    *BG = Jumping Pull-ups, DB Strict Press, Knee Raises


    Wednesday, July 18th 

    Strength: Bench press

    Every 2:30 For 15 Minutes

    5 - 5 - 3 - 3 - 3 - 3

    *Increase Load 1-3% From Last Week


    Conditioning: “Karen”

    For Time: 150 Wallballs (20/14)

    *SX = 14/10

    *BG =10/8


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

    "We determine our destiny by the actions we take today." - Catherine Pulsifer

    Thursday, July 12th 

    Conditioning:

    “Nate”

    AMRAP x 20

    2 Muscle-Ups

    4 Handstand Push-Ups

    8 KB Swings (70/53)

    Or 

    “Cindy”

    AMRAP x 20

    5 Pull-Ups

    10 Push-Ups

    15 BW Squats

    *SX = Jumping or Banded Pull-Ups

    *BG = Ring Rows


    10:00am HIIT Class 

    4 Rounds: 40 Seconds On/20 Seconds Off:

    - High Knees

    - Burpee Box Jumps

    - Hollow Rocks

    - DB Skier Squats

    - Forearm Plank Raises

    - Single Arm DB Thrusters (Alternate Arm Each Round)

    - KB Static Hold

    - 3 KBS + 3 Goblet Squats

    - Rest


    Friday, July 13th 

    Strength: 

    E2MOM x 10

    3 Touch and Go Snatches

    *Any Combo of Power, Split or Squat Snatches


    Conditioning:

    21 - 15 - 9

    Thrusters (95/65)

    Calorie Row

    *8 Minute Cap

    *SX = 65/45

    *BG = 45/35


    Saturday, July 14th 

    Conditioning: 3 Minutes Work/ 3 Minutes Rest

     400m Run

    Max Pull-Ups

    3 Minutes Rest


    400m run 

    Max Box Jumps

    3 Minutes Rest


    400m Run 

    Max HSPU

    3 Minutes Rest


    400m Run 

    Max Push Press wallballs

    Rest 3 Minutes


    400m Run

    Max Jumping Lunges

    Rest 



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

    "Be thankful for what you are now, and keep fighting for what you want to be tomorrow." 

    Monday, July 9th 

    Strength: Every 2:30 For 15 Minutes

    Bench Press 5 - 5 - 5 - 3 - 3 - 3

    *Work Between 70% and 90% 3RM (Same Weight as Last Week)


    Conditioning:

    “2018 Open Demo Workout 18.0”

    21 - 15 - 9

    DB Snatches (50/35)

    Over-Dumbell Burpees

    *8 Minute Cap


    Tuesday, July 10th 

    Conditioning:

    5 Rounds for Time

    400m Run

    20 BDall Lunges

    *20 Minute Cap

    *DBall Must be Front Loaded

    *RX+ = 130/100

    *RX = 100/70

    *SX = 70/50

    *BG = 50/30


    Wednesday, July 11th 

    Strength: Every 2:30 for 15 Minutes

    Deadlift 5 - 5 - 5 - 3 - 3 - 3

    *Work Between 70% and 90% 3RM  (Same Weight as Last Week)


    Conditioning:

    3 Rounds For Time

    30 Double Unders

    15 Toes to Bar

    *10 Minute Cap

    *SX = Knee Raises, 2x Singles 

    *BG = Knee Raises, 1x Singles

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

    "Day by day, what you do is who you become" 

    Thursday, July 5th 

    Conditioning:

    3 Rounds 

    20 Push-Ups

    40 Double Unders

     Right Into:

    3 Rounds

    30 Sit-Ups

    30 Double Unders

    Right Into:

    3 Rounds

    40 BW Lunges

    20 Double Unders

    *20 Minute Cap

    *SX = 2x Singles

    *BG = 1x Singles

     *Stimulus- move at a pace that allows you to take few breaks


    Strength (Core):

    :20 sec On /20 Rest for 4 Rounds

    Russian Twists

    Planks

    Hollow Rocks


    Friday, July 6th 

    Strength: Deadlift

    5 - 5 - 5 - 3 - 3 - 3

    Start at 70% 3RM and Build to 90% 3RM 


    Conditioning:

    3 Rounds for Time

    250m Row

    200m D-Ball Carry (100/70)

    *SX = 70/50

    *BG = 50/20

    *12 Minute Cap


    Saturday, July 7th 

    In Teams of 2 (1 Working/1 Resting)

    15 - 12 - 9 - 6 - 3 

    Synchronized Burpees

    Run 200m Together After Each Set

    50 - 40 - 30 - 20 - 10

    Double Unders

    Sumo Deadlift High Pulls (95/65)

    25 - 20 - 15 - 10 - 5

    Cal Row

    Thrusters (95/65)

    *SX = 65/45, 2x Singles

    *BG = 45/35, 1x Singles

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

    "A little progress each day is what it's all about" 

    Monday, July 2nd 

    Strength: Bench Press

    1 Set Every 2:30 For 15 Minutes

    5 - 5 - 5 - 3 - 3 - 3

    Start at 70% 3RM and Build to 90% 3RM

    Conditioning: For Time:

    100 KB Snatches (50 Right, 50 Left)

    EMOM 5 Burpees (Including The Start of The Workout)

    *12 Minute Cap

    RX = 53/35

    SX = 35/26

    BG = 26/18

    *Stimulus: Pick a Manageable Rep Range for Each Minute. Work at 80 - 85% Max Capacity

     

    Tuesday, July 3rd 

    Strength: EMOM x 10

    1 Clean & Jerk @ 65%1RM


    Conditioning: 4 Rounds for Time

    20 Alternating Pistols

    20 Sit-Ups

    *15 Minute Cap

    *SX = Pistols to Box

    *BG = Step Ups

    *Stimulus: Movements Should Be Close to, if Not Unbroken. Scale Accordingly.


    Wednesday, July 4th : 

    *8:30am and 9:30am Classes Only Today* 

    Partner Workout (1 Working/1 Resting) 

    “Badger”

    3 Rounds for Time

    30 Squat Cleans (95/65)

    30 Pull-Ups

    800m Run (Together) 

    *SX = 65/45, Jumping Pull-Ups

    *BG = 45/35, Ring Rows

    *45 Minute Cap

    Stimulus: Weight Should be Light, and Pull-Ups Should Be Done in Big Sets


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

    “Be stubborn about your goals and flexible about your methods”

    Thursday, June 28th 

    Conditioning: Every 5 Minutes for 30 Minutes

    400m Run

    20 Wallballs (20/14)

    *Record Your Fastest and Slowest Rounds

    *Stimulus: Each Round Should Be At, Or Close to Full Capacity


    10:00am HIIT Class: 

    3 Minutes On/3 Minutes Off

    In 3 Minutes Complete:

    - 250m Row

    - 12 Alternating DB Snatches 

    - Max Reps Burpees

    Rest 3 Minutes


    In 3 Minutes Complete:

    - 250m Row

    - 12 V-Ups

    - Max Reps Burpees

    Rest 3 Minutes


    In 3 Minutes Complete:

    - 250m Row

    -12 DB Thrusters

    - Max Reps Burpees

    Rest 3 Minutes


    In 3 Minutes Complete:

    - 250m Row

    - 12 Pull-Ups

    - Max Reps Burpees

    Rest 3 Minutes


    In 3 Minutes Complete:

    - 250m Row

    -12 DB Alternating Side Lunges

    - Max Reps Burpees


    Friday, June 29th 

    Strength: E2MOM x 10

    Choose One Of The Following:

    A. 6 -10 Pistols

    B. 10 Bulgarian Split Squats Each Leg

    C. 10 Weighted Step-Ups


    Conditioning:

    “Isabel”

    For Time:  30 Snatches

    *RX+ = 155/105

    *RX = 135/95

    *SX = 95/65

    *BG = 45/35

    *10 Minute Cap

    Stimulus: This Should Be a Moderate Weight, With Little Rest Time Between Reps


    Saturday, June 30th 

    In Teams of 3 (1 Working, 2 Resting)

    30 Minute AMRAP

    8 Hang Power Cleans 

    8 Sumo Deadlift High Pulls 

    8 Front Squats

    200m Run

    I Go... You Go Format. 1 Partner Completes Entire Movement Before the Next Partner Does the Next Movement, Always Going in The Same Order

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

    “The happiness of your life depends upon the quality of your thoughts”

    Monday, June 25th 

    Strength: 20 Minutes to Build to a 3RM Bench Press


    Conditioning: 24 Back Rack Lunges (135/95)

    15 Handstand Push-Ups

    20 Back Rack Lunges

    12 HSPU

    16 Back Rack Lunges

    9 HSPU

    12 Back Rack Lunges

    6 HSPU


    *SX = 95/65, DB Push Press

    *BG = 65/45, DB Push Press

    *15 Minute Cap

    Stimulus: Unbroken Lunges Should Be Possible


    Tuesday, June 26th 

    Conditioning:

    Buy In: 800m Run or 1000m Row

    Then:

    100 Double Unders

    80 Sit-Ups

    60 Bar Over Burpees

    40 Pull-Ups

    20 Power Cleans (155/105)

    Cash Out: 800m Run or 1000m Row

    *30 Minute Cap


    Wednesday, June 27th 

    Strength: 20 Minutes to Build to a 3RM Deadlift


    Conditioning:

    3 Rounds for Time

    30 Double Unders

    15 Push-Ups

    *7 Minute Cap

    *SX = 40 Singles

    *BG = 20 Singles

    Stimulus: Sprint


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

    “The more you find good in another, the more you'll find good in yourself.”

    Thursday, June 21st 

    Strength: EMOM x 12 Alternating

    Minute 1: 10  Bulgarian Split Squats (R)

    Minute 2: 10 Bulgarian Split Squats (L)

    Minute 3: 20 Russian Twists


    Conditioning: 5 Rounds for Time

    Run 200m

    10 Toes to Bar

    *12 Minute Cap

    *SX = Knees to Elbow

    *BG = Knee Raises

    Stimulus: Pick a Movement that Keeps You Under the 12 Minute Cap


    10:00am HIIT Class: 

    Circuit Stations - 4 Rounds: :40 On/:20 Off

    - Mountain Climbers

    - KB Swings

    - 5 Renegade Rows (No Pushup), 5 Plank Jacks (AMRAP)

    - KB Sumo Goblet Squats

    - Sit Up with Med Ball Overhead

    - Box Jumps

    - DU/SU

    - KB Deadlift (Heavy KB) 

    - Rest


    Friday, June 22nd

    Skill: 10 Minutes to Work Pistol Squat Progressions

    *Novice: Squat Down to a Box with 2 Feet Planted, Then Come Up With One, or One Legged Squats To a Box

    *Intermediate: Pistols While Holding the Rig, or Elevated Heel, or Eith Your Foot on a Box

    Advanced: EMOM x10 

    10 Alternating Pistols


    Conditioning: 

    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

    DBall Ground to Shoulder

    Burpees

    *15 Minute Cap

    *RX+ = 130/100

    *RX = 100/70

    *SX = 70/50

    *BG = 50/30

    Stimulus: DBall Should Be Heavy, But Rest Between Reps Should Be Short


    Saturday, June 23rd 

    Groups of 2: Both Working

    Rotating Tabata - 8 Rounds  (:20 Work/:10 “Rest”)

    - Pull-Ups

    - Push -Ups

    - Air Squats

    - Sit - Ups 

    - Box Jumps

    - Calorie Row

    - KBS

    - KB SDLHP


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

    "The function of leadership is to produce more leaders, not more followers." -Ralph Nader

    Monday, June 18th 

    Strength: E2MOM x 12 (6 Sets)

    10 Back Rack Lunges (5 Each Leg)

    *Increase Weight with Each Set


    Conditioning: 4 Rounds for Time

    21 Double Unders

    15 Air Squats

    9 Pull-Ups

    *SX = 42 Singles, Jumping or Banded Pull-Ups

    *BG = 21 Singles, Ring Rows


    Tuesday, June 19th

    Strength: EMOM x 10

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

    Odd: 5-10 Strict HSPUs or DB Press


    Conditioning: 4 Rounds For Time

    20 KB Swings (53/35)

    20 Box Jumps (24/20)

    *10 Minute Cap

    *SX = 35/25, 20/12

    *BG = 26/18, 12/12

    *Stimulus: Go at a Pace You Can Maintain on the Box Jumps. Do the KB Swings in 1 or 2 Sets


    Wednesday, June 20th 

    Strength/Conditioning:

    Every 90 Seconds for 21 Minutes (15 Rounds)

    10/8 Cal Row

    2 Clean and Jerks @ 70% 1RM

    *If You Fail to Complete a Round in 90 Seconds, You Must Rest the Next Round

    *Stimulus: Lifting Heavy When Fatigued... Make Sure You Have a Good Set Up For Each Lift

    *Score = Completed Rounds


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

    "Integrity is doing the right thing even when no one is watching." - C.S. Lewis

    Thursday, June 14th 

    Conditioning: Every 5:00 for 30:00 (6 Rounds)

    400m Run

    10 DBall Ground to Shoulder 

    *RX+ = 130/100

    *RX = 100/70

    *SX = 70/50

    *BG = 50/30

    Stimulus: Each Round Should be a Sprint, However Be Sure To Use Proper Mechanics When Moving the Heavy Ball Over Your Shoulder.


    10:00am HIIT Class: 

    4 Rounds:  :40 On/:20 Off

    - KB Goblet squats

    - V-Ups

    - KB Alternating Side Lunges 

    - KB Russian Twists

    - DB Box Step-Ups

    - Sit-Ups

    - Bulgarian Split Squats (Alternate Leg Each Round)

    - Toes to Bar (Scale: Knee Ups; Toes to Rig)

    - Rest


    Friday, June 15th 

    Strength: E2MOM x 6

    3 Hang Snatches

    E2MOM x 6

    2 Hang Snatches

    Work Between 60 - 85% 1RM


    Conditioning: For Time:

    15 Power Snatches 

    400m Run

    10 Power Snatches

    200m Run

    5 Power Snatces

    *15 Minute Cap

    *RX = 135/95

    *SX = 95/65

    *BG = 45/35

    Stimulus: Multiple Reps of the Snatch Should Be Possible. Choose a Weight You Can Cycle


    Saturday, June 16th 

    Conditioning: In Groups of 3 (2 Working/1 Resting)

    30 Alternating EMOM 

    Minute 1: 250m Row (Time Keeper)

    Minute 2: AMRAP of 5 Thrusters (115/75) & 5 Burpees Over Bar

    Minute 3: Rest

    *Score = Total Meters Rowed, and Total Reps

    *SX = 95/65

    *BG = 45/35

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

    "Kind Words Cost Nothing" 

    Monday, June 11th 

    Conditioning: Every 2:00 for 8:00 (4 Rounds)

    20/16 Cal Row

    12 Wall Balls (20/14)

    *Record Fastest And Slowest Times

    *SX = 14/10

    *BG = 10/8

    Stimulus: Each Row Should Be a Sprint, And Walls Balls Should Be Done Unbroken. Maximize Your Rest Period

    Strength: 25 - 30 Minutes To Establish a 1RM Back Squat


    Tuesday, June 12th 

    Conditioning: AMRAP x 20

    8 Power Cleans (135/95)

    12 Pull - Ups

    16 Lunges

    20 Double Unders

    *SX = 95/65, Jumping Pull - Ups, 2x Single

    *BG = 65/45, Ring Rows, 1x Singles

    Stimulus: Pick a Steady Pace You Can Maintain Throughout

     

    Wednesday, June 13th

    Conditioning: 3 Rounds for Time

    10 Alternating DB Snatches (50/35)

    10 Burpees

    *10 Minute Cap

    Stimulus: Work at or Above 80% Max Capacity


    Strength: 25-30 Minutes to Establish a 1RM Push Press

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

    "Integrity is choosing courage over comfort; choosing what is right over what is fun, fast or easy; and choosing to practice our values rather than simply professing them." - Brene Brown

    Thursday, June 7th 

    Conditioning: For Time:

    50 - 40 - 30 - 20 - 10

    Double Unders

    Sit-Ups

    *200m Run After Completing Each Set


    50 - 40 - 30 - 20 - 10

    Double Unders

    KB Lunges (53/35)

    *200m Run After Completing Each Set

    *30 Minute Cap

    *SX = 2x Singles, 35/26

    *BG = 1x Singles, 26/18

    Stimulus: Set a Manageable Pace. Lunges Should Be Done in Big Sets, Choose An Appropriate Weight.

     

    10:00am HIIT Class: 

    3 Rounds (:40 On/:20 Off)

    Buy in: 250m Sprint

    Then: 

    - DB Cleans

    - Wall Balls

    - KB Swings

    - Wall Lalls

    - KB Lunges


    - 3 Minute Rest


    3 Rounds (:40 On/:20 Off)

    Buy in: 250m Sprint

    Then: 

    - KB Reverse Lunges

    - Wall Balls

    - KB Sumo DL High Pulls

    - Wall Balls

    - DB Thrusters


    Friday, June 8th 

    Strength: Every 2:30 for 15 Minutes

    3 Touch and Go Cleans

    *Start Around 70% 1RM and Build to a Max

    *Cleans Can Be Any Combo of Power or Squat


    Conditioning:

    3 Rounds for Time

    15 Thrusters (115/75)

    15 Toes to Bar

    *15 Minute Cap

    *SX = 95/65, Knee Raises

    *BG = 45/35, Knee Raises

    *Stimulus: Pace This Couplet, Take Short Breaks When Needed. Don’t Go to Failure On Either Movement


    Saturday, June 8th

    In Teams of 2 (1 Working/1 Resting)

    “Donny”

    21-15 - 9 - 9 - 15 - 21

    Deadlifts (225/155)

    Burpees


    Rest 5 Minutes, Then:


    “Wittman”

     7 Rounds

    15 KB Swings (53/35)

    15 Power Cleans (95/65)

    15 Box Jumps (24/20)

    *35 Minute Cap



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