Workout of the Day

January 15, 2019
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Wednesday, 1/16

Met Con 3 Rounds for time (working 1 Min On/1 Min Off, 15 Interval [30 Min] time cap) 30 Burpees 25 Pull Ups 30 Ab Mat Sit Ups 25 KB Swings 3 Rounds NFT :30 Kneeling forearm stretch 15 DB Wrist Extensions :30 Cobra stretch 15 Supinated Grip Band Pull […]
January 14, 2019
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Tuesday, 1/15

Strength Squat Clean (25 Min) Prep: 2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front Squats 2×2 Hang Hi Pull+2 Hang Squat Cleans 2×1 Hang Squat Clean Work: Hang Squat Clean 2-2-1-1-1 Met Con Work For Time (7 Min Cap) 45 Double Unders 9 Squat Cleans (M:185/165/135/95, W:123/113/93/63) 45 Double Unders […]
January 13, 2019
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Monday, 1/14

Strength OH Complex (30 Min) Prep: 1×5 Strict Press (bar only) 2×3 Push Press (working up) 2×2 Push Press+2 Jerks (working up) Work: 5 Push Press 4 Push Press+1 Jerk 3 Push Press+2 Jerks 2 Push Press+3 Jerks 1 Push Press+4 Jerks 5 Push Press Work up in weight each […]
January 13, 2019
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Rx+ Open Gym Programming: Week of 1/14

RX+ Open Gym Programming Strength Pause OHS 3 – 3 – 3 – 3 – 3 Pause 2 seconds at the bottom of the squat. Work up to a heavy, but manageable, set of 3. Conditioning 6 Intervals, 2 Min On/1 Min Off AMRAP 12/9 Cal AB 3 Bar MU* […]
January 13, 2019
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Programming Preview: Week of 1/14

Monday, 1/14:  OH Complex & Met Con – Alt DB Snatches and Burpees Tuesday, 1/15: Squat Cleans & Met Con – Squat Cleans and Double Unders Wednesday, 1/16: Met Con – Burpees, Pull Ups, Ab Mat Sit Ups, and KB Swings & 3 Round NFT Thursday, 1/17: Pause Front Squats & […]
January 12, 2019
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Sunday, 1/13

Strength RDL (25 Minutes) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 at same weight Team Met Con Teams of 3-4 4 Rounds for time* 9 Burpee Box Jumps 15 Deadlifts (M:185/155/135, W:123/103/93) 21 KB Goblet Squats (M: 32/24/16 kg, W: 24/16/12 kg) *follow the leader
January 11, 2019
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Bring-a-Friend Day, 1/12

Met Con 2 Rounds AMRAP 6 Minutes 6 Toes to Bar 9 DB Thrusters (M:50/40/30/20, W:35/25/15/10) 12 Burpees Rest 2 Minutes AMRAP 6 Minutes 12 Step Ups 18 OH Plate Lunges 24 Plate Russian Twists 2 Minutes Rest
January 10, 2019
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Friday, 1/11

Partner Met Con* 12 full Rounds (6x each) 30 Min Cap 18 Wall Ball 12 Pull ups 6 DB Devil Press *Partners alternate exercises (A does WB, B does PU, A does DP [1 round], B does WB, A does PU etc) Reminder: Bring-a-Friend Day, Saturday 1/12 @ both locations
January 9, 2019
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Thursday, 1/10

Strength Met Con Clean Prep (15 Min) 2×1 Three Position Pause Ext+2 Hang Hi Pull+4 Front Squats 2×2 Hang Hi Pull+2 Hang Squat Cleans 3×1 Hang Squat Clean+1 Clean Work EMOM 6 Min 3 Cleans @65-70% Rest 1 Minute EMOM 6 Min 2 Cleans @75-80% Rest 1 Min EMOM 6 […]