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Workout Of The Day

  • Workouts for Thursday, May 24th - Friday, May 25th - Saturday, May 26th

    "Be humble. Be hungry. And always be the hardest worker in the room." - Dwayne Johnson

    Thursday, May 24th 

    Strength:  E2MOM x 12  

    1 Power Clean + 1 Hang Squat Clean + 1 Jerk

    *Start at 65% of 1RM Power Clean & Jerk


    Conditioning: “Taylor”

    4 Rounds

    400m Run

    5 Burpee Muscle Ups

    *SX = 5 Burpee Pull-Ups + 5 Push-Ups

    *BG = 10 Ring Rows 


    10:00am HIIT Class: 

    3 Rounds: (40 Seconds On/:20 Seconds Off)

    - Row

    - Med Ball Leg-Overs

    - Box Jumps

    - Triple KBS to Squat

    - Double Unders/Singles

    - KB Static Hold

    - Double Tuck Jump Burpee

    - Med Ball Sit Up to Wall Toss


    Friday, May 25th

    Conditioning: 3 Rounds

    (:40 Work/:20 Transition)

    Cal Bike

    KB Swings (35/26)

    Cal Row

    Box Jumps (24/20)

    Sit-Ups

    Rest ← This will be a 1:20 Sec Rest

    *Score = Total Reps

     *SX/BG = 26/18, 20/12


    Saturday, May 26th 

    “Murph”

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300  Air Squats

    1 Mile Run

    * RX+ =  20/14 Weight Vest

    *SX = Ring Rows

    *BG = 800m run, 50 ring rows, 100 Push-Ups, 150 Air Squats, 800m Run

    *Other Scaling Options Will be Posted on the White Board* 

    *There will be a Scaling Option for Every Fitness Level!*

  • Workouts for Monday, May 21st - Tuesday, May 22nd - Wednesday, May 23rd

    "You can't save up time. You can't refuse to spend it. You can't set it aside. Either you're spending your time. Or your time is spending you."

    Monday, May 21st 

    Strength: E2MOM x 12

    3 Push Press

    *Start at 80% 1RM and Work to 90%+


    Conditioning: 3 Rounds for Time

    20 Cal Row 

    20 Wall Balls (20/14)


    *Stimulus: Fast & Furious 

    *SX = 14/10

    *BG = 10/8


    Tuesday, May 22nd

    Conditioning:

    0:00 - 10:00

    1 Mile Run


    10:00 - 18:00

    AMRAP x 8

    10 Hang Power Cleans (155/105)

    10 Sit-Ups

    10 Burpees Over Bar


    20:00 +

    1 Mile Run 


    *Stimulus: Work at 75-85% of your Max Capacity

    *Scale the run as needed (800m, 600m, 400m) 

    *SX = 115/75

    *BG = 45/35


    Wednesday, May 23rd

    Strength: Back Squat

    1 x 5 @ 82.5% 1RM

    1 x 3 @ 87.5% 1RM

    1 x 1 @ 92.5% 1RM

    1 x 5 @ 87.5% 1RM

    1 x 3 @ 92.5% 1RM

    1x Max Reps @ 97.5% 1RM


    Conditioning: AMRAP x 10

    9 Thrusters (115/75)

    12 Push-Ups 

    15 Double Unders


    *SX = 95/65, 30 Singles

    *BG =  45/35, 15 Singles

  • Workouts for Thursday, May 17th - Friday, May 18th - Saturday, May 19th

    "The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires." - William Arthur Ward 

    Thursday, May 17th 

    Conditioning: “Jerry”

    1 Mile Run

    2000m Row

    1 Mile Run 


    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, May 18th 

    Conditioning: 2 Rounds for Time

    10 Box Jumps (24/20)

    10 Squat Cleans (115/80)

    8 Minute Cap

    *SX = 95/65, 20/12

    *BG = 45/35,12/12

    *Stimulus: Look to Complete the Cleans in 2 Sets, If Not Unbroken. This Should Get Your Lungs and Legs Fired up for Your Squats


    Strength: Back Squat

    1 x 5 @ 80% 1RM

    1 x 3 @ 85% 1RM

    1 x 1 @ 90% 1RM

    1 x 5 @ 85% 1RM

    1 x 3 @ 90% 1RM

    1x Max Reps @ 95%1RM


    Saturday, May 19th 

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

    25 Minute AMRAP 

    Station 1: Max Cal Row

    Station 2: 10 Thrusters (95/65), 5 Burpees Over Bar

    Station 3: Rest

    *Stations 2 is the Time Keeper...When the Athlete at Station 2 Finishes the Set of 10 Thrusters and 5 Burpees, Everyone Rotates to the Next Station

    *Score = Total Reps (Cals + Thrusters + Burpees)

    *SX = 75/55

    *BG = 45/35


  • Workouts for Monday, May 14th - Tuesday, May 15th - Wednesday, May 16th


    "What we think, we become." - Buddha

    Monday, May 14th 

    Conditioning/Strength:

    With a Running Clock:

    From 0:00 - 9:00

    AMRAP x 9

    12 Pull-Ups

    12 Power Snatches (105/75)

    12 Wall Balls (20/14)


    *Stimulus: You Should Be Able To Do Multiple Reps at Each Movement Throughout the Workout. Scale Accordingly. 

    From 9:00 - 19:00

    Rest


    From 19:00 - 28:00

    Strength:

    Every :90 for 9 Minutes

    3 Overhead Squats From the Floor


    Tuesday, May 15th 

    Conditioning:

    500m Row or 400m Run

    Then:

    5 Rounds 

    18 Dead Lifts

    15 Hang Power Cleans 

    12 Burpees Over Bar

    Then:

    500m Row or 400m Run


    *Rx = 115/75

    *SX = 75/55

    *BG = 45/35

    *20 Minute Cap

    *Stimulus: Weight Should be on the Lighter Side of Moderate. Reps Should be Done in Chunks, Not Singles. Short Rest Breaks. Push Yourself On the Final Row/Run


    Wednesday, May 16th 

    Strength: E2MOM x 12 (6 Sets)

    5 Push Press

    Start at 75% 1RM and Work to 85%+ 1RM 


    Conditioning:

    4 Rounds for Time 

    30 Double Unders 

    20 Air Squats

    10 Push-Ups 

    * Stimulus- Feverish Pace, but Avoid Failure on the Push-Ups

     

  • Workouts for Thursday, May 10th - Friday, May 11th - Saturday, May 12th

    "How You Do Anything, Is How You Do Everything." 

    Thursday, May 10th 

    Conditioning: Every 5 Minutes for 25 Minutes (5 Rounds)

    400m Run

    20 Wall Balls 

    *Record your Fastest and Slowest Times

    *RX+ = 30/20

    *RX = 20/14

    *SX = 14/10

    *BG = 10/8

    *Stimulus = Max Effort Every Round


    10:00am HIIT Class

    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, May 11th 

    Strength: Every 90 Seconds for 12 Minutes (8 Sets)

    1 Deadlift + 1 Hang Squat Clean + 1 Jerk

    *Start at 50-60%1RM Clean and Jerk & Build to a Heavy Set


    Conditioning:

    800m Run

    15 Clean and Jerks

    400m Run

    10 Clean and Jerks

    200m Run 

    5 Clean and Jerks


    RX+ = 155/105

    RX = 135/95

    SX = 95/65

    BG = 45/35

    *20 Minute Cap

    *Stimulus = Keep a Strong Pace....But Don’t Red Line on the Run or Cleans. The Weight Should be <70% 1RM Clean and Jerk


    Saturday, May 12th 

    “Daniel McCartney”

    In Teams of 3 

    3 Rounds for Time

    2000m Row

    14 DB Thrusters (50/35)

    34 KB Swings (70/53)

    484 Double Unders

    108 Burpees

    2000m Row

    18 Deadlifts (225/155)

    *40 Minute Cap


  • Workouts for Monday, May 7th - Tuesday, May 8th - Friday, May 9th

    "Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. " - Steve Jobs 

    Monday, May 7th 

    Strength: E2MOM x 12 (6 Sets)

    1 Push Press

    *Start at 80%1RM and work to 90%+ 1RM


    Conditioning: 3 Rounds for Time

    15 Burpees over Bar

    15 Thrusters (115/75)

    *Stimulus: Fast and Furious


    Tuesday, May 8th 

    Strength: EMOM x 10

    Even: 5-8 Strict Pull-Ups (Add Weight if Possible)

    Odd: 5-8 Strict HSPUs, or DB Strict Press, or 30 Second Handstand Hold


    Conditioning: AMRAP x 12

    3 Muscle Ups or 5 C2B Pull-Ups + 5 Push-Ups

    6 HSPUs

    9 Box Jumps (24/20)


    *SX = Ring Rows + Pull-Ups, 20/12

    *BG = Ring Rows + Push-Ups, 12/12

    *Stimulus: Maintainable Pace. Gymnastic Movements Do NOT Have to be Done Unbroken, but Minimal Rest Between Reps and Movments


    Wednesday, May 9th 

    Conditioning: AMRAP x 6

    5 Burpees

    10 Goblet Squats (53/35)

    15 KB Swings (53/35)


    *SX = 35/26

    *BG = 26/18

    *Stimulus: This is a Glorified Warm-up for our Squats. Keep a Solid Pace, but Avoid Hitting Your Maximal Effort.

    Strength: Back Squat

    1 x 5 @ 77.5% 1RM

    1 x 3 @ 82.5% 1RM

    1 x 1 @ 87.5% 1RM

    1 x 5 @ 82.5% 1RM

    1 x 3 @ 87.5% 1RM

    1 x Max Reps @ 92.5% 1RM



  • Workouts for Thursday, May 3rd - Friday, May 4th - Saturday, May 5th

    "We are what we do repeatedly. Excellence, then, is not an act, but a habit." - Will Durant

    Thursday May 3rd 

    Conditioning:

    AMRAP x 5

    10 Burpee Box Jump Overs (24/20)

    10 Hang Power Snatch (75/55)


    Rest 5 Minutes


    AMRAP x 5

    10 Sumo Deadlift High Pulls (75/55)

    10 Front Squats (75/55)


    Rest 5 minutes


    For Time:

    30 Burpee Box Jump Overs

    30 Hang Power Snatches

    30 Sumo Deadlift High Pulls

    30 Front Squats

    *Athletes will have 3 scores

    *SX = 65/45, 20/12

    *BG = 45/35, 12/12

    *Intended Stimulus: Sprint the AMRAPs. Keep a Manageable Pace on Part 3. The Weight Should be Very Light


    10:00am HIIT Class:

    4 Rounds (40 Seconds On/20 Seconds Off)

    - Double Unders (Scale: Singles)

    - Side Lunge with Single Arm DB Overhead Press (Alternate Right & Left Each Round)

    - Push-Ups

    - Single Arm Dumbbell Overhead Reverse Lunges (Alternate Right & Left Each Round)

    - Med Ball Leg Overs

    - KB Swings

    - Dumbell Box Step-Ups (Alternate Right & Left Each Round)

    - Med Ball Squat Slams

    - Rest


    Friday, May 4th 

    Strength: E2MOM x 16 (8 Sets)

    1 Snatch + 1 OH Squat (Or 2 OH Lunges)

    *Athletes May Choose Any Combo of Muscle, Power, Squat or Split Snatches

    *Start at 50-60% 1RM and Build to Today Heaviest's


    Conditioning:

    4 Rounds for Time:

    200m Run

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

    *15 Minute Cap

    *Intended Stimulus: Strong Pace. Very Little Time in Transition.


    Saturday, May 5th 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    For time:

    800m Run (200m at a Time)

    Then:

    8 Rounds

    16 Sit-Ups

    16 Thrusters (75/55)

    16 Burpees Over the Bar

    16 KB Swings (53/35)

    Then:

    800m Run (200m at a Time)

    *SX = 45/35, 35/26

    *BG = 35/25, 26/18

  • Workouts for Monday, April 30th - Tuesday, May 1st - Wednesday, May 2nd

    "The key is to keep company only with people who uplift you; whose presence calls forth your best." - Epictetus

    Monday, April 30th 

    Strength: Back Squat

    1 x 5 @ 75% 1RM 

    1 x 3 @ 80% 1RM

    1 x 1 @ 85% 1RM

    1 x 5 @ 80% 1RM

    1 x 3 @ 85%1RM

    1x Max Reps @ 90% 1RM


    Conditioning: EMOM x 10

    15 Double Unders

    5 Squat Clean Thrusters (115/75)

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

    *Score = Rounds Completed out of 10

    *SX = 95/65, 25 Singles

    *BG = 45/35, 15 Singles


    Tuesday, May 1st 

    Conditioning: For Time

    800m Run

    Rest 2 Minutes

    400m Run

    Rest 1 Minute

    200m Run

    *Score = Total Time


    Conditioning: 3 Rounds for Time

    10 KB Snatches (53/35)

    10 KB Lunges (53/35)

    10 Burpees

    *Snatches MUST be done from the Hang Position

    *SX = 35/26

    *BG = DB Snatch 20/15


    Wednesday, May 2nd 

    Strength: E2MOM x 12 (6 Sets)

    3 Push Press

    *Start at 75% 1RM and Work to 90%+ 1RM


    Conditioning: 

    30 - 20 - 10: Toes to Bar

    10 - 20 - 30: Wall Balls (20/14) 

    *12 Minute Cap

    *SX = 14/10, Knee Raises

    *BG = 10/8, Knee Raises


  • Workouts for Thursday, April 26th - Friday, April 27th - Saturday, April 28th

    "Tell yourself the right story."

    Thursday, April 26th 

    Conditioning: 4 Rounds for Time

    250m Row

    3 Power Cleans 

    6 Front Squats

    9 Deadlifts

    Rest 3 Minutes


    *RX+ = 155/105

    *RX = 135/95

    *SX = 95/65

    *BG = 45/35

    *25 Minute Cap


    10:00am HIIT Class 

    3 Rounds: 40 On/20 Off

    - Burpees
    - KB Sumo Goblet Squats (heavy)
    - Forearm Plank Raises
    - Rest 1 Minute

    3 Rounds: 40 On/20 Off

    - Double Unders (Scale: Single Unders)
    - DB Thrusters (Heavy)
    - T2B (scale: Knee Ups or Toes to Rig)
    - Rest 1 Minute

    3 Rounds: 40 On/20 Off

    - Jumping Lunges
    - Push-Ups
    - KB Swings
    - Rest 1 Minute


    Friday, April 27th 

    Strength: Every 1:30 for 12 Minutes

    3 x 1: 1 Muscle Snatch,  1 Power Snatch, 1 Squat Snatch

    3 x 1: 1 Power Snatch, 1 Squat Snatch

    3 x 1: 1 Squat Snatch

    *Athletes May do Power or Split Snatches instead of Squat Snatches


    Conditioning: 3 Rounds for Time

    20 DB Snatch (50/35)

    20 Burpees Box Jump Overs (24/20)

    *12 Minute Cap

    *SX = 35/20, 20/12

    *BG = 20/10, 12/12


    Saturday, April 28th 

    Conditioning: In Teams of 2 (1 Working/1 Resting)

    AMRAP x 25

    20 Double Unders

    10 Wall Balls (20/14)

    10 Burpees

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

    200m Run

    *Partners Complete all Reps for a Movement Then Switch

    *SX = 40 Singles, 14/10, 70/50

    *BG = 20 singles, 10/8, 50/30

  • Workouts for Monday, April 23rd - Tuesday, April 24th - Wednesday, April 25th

    "Excellence is the gradual result of always wanting to do better." - Pat Riley

    Monday, April 23rd

    Strength: E2MOM x 12 (6 Sets)

    5 Push Press

    *Start at 70%1RM Work Up To 80%+ 1RM


    Conditioning:

    Every 3 Minutes for 15 Minutes (5 Rounds)

    250m Row or 200m Run

    15 KB Swings (53/35)

    *Record Fastest and Slowest Times

    *SX = 35/26

    *BG = 26/18


    Tuesday, April 24th 

    Strength: EMOM x 21 

    Minute 1:  5 - 8 Strict Pull-ups or Bent Over Rows or Ring Rows

    Minute 2:  5 - 8 Strict HSPU or DB Strict Press

    Minute 3: 20 Russian Twists


    Conditioning: 8 Minute Rep Ladder Increasing by 3 Each Round

    3 Pull-Ups

    3 DB Thrusters (50/35)

    6 Pull-Ups

    6 DB Thrusters

    9...

    9....

    *SX = 35/20, Ring Rows

    *BG = 20/10, Ring Rows


    Wednesday, April 25th 

    Strength: Back Squat

    1 x 5 @ 72.5% 1RM

    1 x 3 @ 77.5% 1RM

    1 x 1 @ 82.5% 1RM

    1 x 5 @ 77.5% 1RM

    1 x 3 @ 82.5% 1RM

    1 x Max Reps @ 87.5% 1RM


    Conditioning: 4 Rounds for Time

    30 Double Unders

    20 Air Squats

    10 Push-Ups

    *10 Minute Cap

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

    "If we all do one random act of kindness daily, we just might set the world in the right direction." - Martin Kornfeld 

    Thursday, April 19th 

    Conditioning: 

    AMRAP x 24

    50 Double Unders

    40  Lunges 

    30 Box Jumps

    20 DB Snatch (50/35)

    10 Toes to Bar

    *SX = 35/25, Knee Raises

    *BG = 25/15, Knee Raises


    10:00am HIIT Class: 

    5 Rounds: 3 Minutes On/3 Minutes Off

    In 3 Minutes Complete:

    250 Meter Row

    12 Alternating DB Snatches 

    Max Reps Wall Balls

    *Score is Total Wall Balls


    Friday, April 20th 

    Strength: Back Squat

    1 x 5 @ 70% 1RM

    1 x 3 @ 75% 1RM

    1 x 1 @ 80% 1RM

    1 x 5 @ 75% 1RM

    1 x 3 @ 80% 1RM

    1x Max Reps @ 85% 1RM


    Conditioning: 

    For Time:

    50 Thrusters (95/65)

    *All athletes must complete 5 burpees at the top of each minute... Including the first minute!

    *SX = 65/45

    *BG = 45/35

    *10 Minute Cap


    Saturday, April 21st 

    Conditioning:

    In Teams of 2 (1 Working/1 Resting)

    25 Minute AMRAP

    500m Row

    50 Sit-Ups

    40 Push-Ups

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

    *SX = 70/50

    *BG = 50/30


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

    "You will become tomorrow; Set your expectations accordingly” - Coach Greg

    Monday, April 16th 

    Strength: E2MOM x 12 (6 Sets)

    1 Push Press

    *Start at 75%1RM and Work up to 90%+ 


    Conditioning: 3 Rounds for Time

    20 KB Swings (53/35)

    20 Goblet Squats

    *5 Burpee Penalty Every Time the KB Touches the Ground


    Tuesday, April 17th 

    Conditioning: AMRAP x 12

    200m Run or Row

    9 Power Snatches

    7 Push Press

    5 Muscle-Up or 5 Pushups/5 Sit-Ups

    Rest 6 Minutes


    AMRAP x 12

    200m Run or Row

    9 Hang Squat Cleans

    7 Sumo Deadlift High Pulls

    5 Handstand Push Ups or DB Strict Press

    * RX = 95/65

    *SX = 65/45

    *BG = 45/35

    *Score Each AMRAP Separately 


    Wednesday, April 18th 

    Strength: 30 Minutes to Complete

    3 Sets: 3 Power Cleans + 1 Jerk

    3 Sets: 1 Power Clean + 1 Squat Clean + 1 Jerk

    3 Sets:  1 Clean and Jerk

    *Rest 2 Minutes Between Every Set


    Conditioning: “Grace”

    30 Clean and Jerks for Time

    *RX+ = 155/115

    *RX = 135/95

    *SX = 95/65

    *BG = 45/35

    *10 Minute Cap

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