Workout of the Day

March 24, 2019

Monday, 3/25

Met ConEMOM 24 (6 rounds)A) 5-8 Strict Chin UpsB) 15 Hollow RocksC) 8-12 DipsD) L-Sit (accumulate max time in :40) Tempo Push Up Skill 6 Minutes to accumulate max tempo pushups (1-1-x-1)* done with perfect form. 15 Band Pull Aparts each time you break. * Tempo Push Ups    1 count […]
March 24, 2019

Programming Preview: Week fo 3/25

Monday, 3/25: EMOM Met Con & Tempo Push Up SkillTuesday, 3/26: Barbell Complex Partner Met Con – Deadlifts, Hang Power Cleans, Power Jerk, and BurpeesWednesday, 3/27: 3 Round Max Work Met Con – Row, Double Unders, Bike, and Wall BallThursday, 3/28: Cleans & Met Con – Box Jumps and Power CleansFriday, […]
March 23, 2019

Sunday, 3/24

Strength Snatch (30 Min)Prep:1×10 Snatch Grip RDL w/bar2x 2 Hang Hi Pull+2 Hang Power Snatch2×1 Hang Power Snatch+1 Snatch WorkSnatch 2-2-1-1-1-1-1 work up to training max Met Con 4 Rounds for time (12 min cap)8 Alt DB Snatch (M:70/55/40, W: 50/35/20)12 Push Ups16 Squats 3 Rounds NFT3 Snatch Grip Deadlifts […]
March 22, 2019

Saturday, 3/23

Met Con2 RoundsAMRAP 3 Minutes15 KB Swings15 Ab Mat Sit UpsRest 1:30 AMRAP 3 Minutes12 Burpee Box Jumps12 Plate Russian Twists Rest 1:30 AMRAP 3 Minutes9 DB Hang Power Cleans9 V-UpsRest 1:30
March 21, 2019

Friday, 3/22

Met ConFor time, working in 1 Minute on/1 Minute off intervals (15 Interval time Cap)33-27-21-15-9Thrusters (M: 95/75/55/45; W:63/53/45/35)Pull Ups* *Pull up Scaling Options:22-18-14-10-6 (2/3 Volume, 70 Pull ups total)11-9-7-5-3 (1/3 Volume, 35 Total Pull Ups)22-18-14-10-6 Jumping Pull ups22-18-14-10-6 Ring row11-9-7-5-3 Ring Rows
March 20, 2019

Thursday, 3/21

Met Con5 Rounds of 500 M Row (~1:2 work/rest ratio)*             After 1st and 3rd Round, perform 6 Ring I-Y-Ts            After 2nd and 4th Round, perform 4 Alt Turkish Get Ups (slow and controlled) *Build pace through first 3 sets, with 3rd as all-out effort. Keep 4th and 5th rounds within 5-8 second split time and focus on controlling stroke and […]
March 19, 2019

Wednesday, 3/20

StrengthDeadlift (25 Min)Prep: 1×10 RDL w/bar, 3×5 working upWork:4×3 at same weight Core Work Tabata2 Rounds:40 Side Plank (Left)/:20 Rest:40 Hollow Hold/:20 Rest:40 Side Plank (Right)/:20 Rest:40 Plank/:20 Rest
March 18, 2019

Tuesday, 3/19

Met ConFor time (12 Min cap)27 Thrusters (M:75/65/45, W:53/43/35)27 Pull Ups21 Thrusters (M:105/85/65, W:73/53/45)21 Pull Ups15 Thrusters (M:135/95/75, W:93/63/55)15 Pull Ups9 Thrusters (M:155/105/85, W:113/93/65)9 Pull Ups
March 17, 2019

Monday, 3/18

Met ConEvery 6 Minutes complete one station, rest remaining timeA) Row 1000/750 MB) Double Unders in unbroken sets of 5-10-15-20-25-30-35-40-45-50C) 50 V Ups/50 Plate Russian Twists/50 Ab Mat Sit UpsD) Bike 1.5 milesE) 100 Russian KB Swings