Workout of the Day

Saturday, June 8th 2019

Max

For Time
50 Push-Press (75/55)
10 Pull-ups
50 Double Unders
10 Pull-Ups
50 Sit-Ups
10 Pull-Ups
50 Cal Row
10 Pull-Ups
50 Hang Power Snatches (75/55)
10 Pull-Ups
50 Box Jumps (24/20)
10 Pull-Ups
50 Wall-Balls (20/14)

Thursday, June 6th 2019

June 6th 1944 – 75th Anniversary

“Death Race”
 5 Rounds For Time
 21/15 Cal Bike
 10 Burpees

“Midline Madness”
 3 Sets, Not for time
 25 Sit-Ups
 25 Hip Extension
 25 Hollow Rocks
 25 Glute Bridges
 25 Banded Good Mornings

Wednesday, June 5th 2019

Elise

Strength
Cycle 3, Week 2: Front Squats
 *Based off 90% of your 1 RM + 20 Lbs
 Warm Up: 5 @ 40%, 3@ 50%, 3@ 60%
 Working Sets: 3 @ 70%, 3 @ 80%, 3+ @ 90%

“Under Bear”
 5 Rounds
 5 Bear Complex*
 50 Double Unders

*  1 Bear Complex is a Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead.
*  Must complete full movement (no squat clean to thruster)

 Rx: 135/95
 Fit: 95/65
 Dyn: 45/35, 100 Singles

Tuesday, June 4th 2019

Scott

“Deck of Cards”
w/ a Partner
For Time
Hearts = KBS 53/35
Diamonds = Power Snatches 115/85
Clubs = Box Jumps 24/20
Spades = Wall Balls 20/14
Aces = 20 Burpees  
Joker = 60 Partner Cal Bike *

* Number represents Reps
* Face cards = 10
* Suit represents movement
* If Joker comes up partners stop and complete the cal bike together
* Each team gets their own deck of cards
* Partners flip a card each and complete that cards movement and reps based off the card by themselves.  
* Workourt is done when the deck has been completed

Monday, June 3rd 2019

Chris M

Strength
Cycle 3, Week 2: Shoulder Press
 *Based off 90% of your 1 RM + 10 Lbs
 Warm Up: 5 @ 40%, 3@ 50%, 3@ 60%
 Working Sets: 3 @ 70%, 3 @ 80%, 3+ @ 90%

 “Franklin”
 3 Rounds For Time
 800m Run
 30 Sit-Ups
 20 Push-Ups
 10 Pull-Ups

 Rx +: 20/14 Weight Vest

Saturday, June 1st 2019

Tim G.

AMRAP in 10 min
10 KBS (53/35)
10 Goblet Squats (53/35)
150m Run
Rest 2 min

Complete AMREP’s in 2 min of
Double Unders
Complete AMREP’s in 2 min of
Sit-Ups
Rest 2 min

AMRAP in 10 min
10/7 Cal Bike
5/5 Kettlebell Thrusters (53/35)
10 Pull-Ups
Rest 2 min

Complete AMREP’s in 2 min of
Double Unders
Complete AMREP’s in 2 min of
Sit-Ups

Friday, May 31st 2019

Nancy & Brandon

Strength
Cycle 3, Week 1: Front Squat
 *Based off 90% of your 1 RM + 20lbs
 Warm Up: 5@ 40%, 5@ 45%, 3@ 55%
 Working Sets: 5 @ 65%, 5 @ 75%, 5+ @ 85%

“Pickett”
For Time
 25 Box Jumps (24/20)
 then
 4 Rounds
 400m Run
 5 Deadlifts
 5 Hang Power Cleans
 then
 25 Box Jumps (24/20)
 * 17 min time cap

 Rx +: 155/110
 Rx: 135/95
 Fit: 95/65
 Dyn: Step-Ups, 65/45

Thursday, May 30th 2019

Victoria

On The 2:00 x 10 sets:
36 Double Unders*
9 Toes to Bar*
3 Power Cleans

Build in Weight to a Heavy Triple
* Mods: 72 Singles, K2E or Hanging Knee Raises

Cooldown
Spend 3-5 minutes foamrolling: Lats, lower back, hamstrings 90 sec per side: 3 position shoulder stretch

Wednesday, May 29th 2019

Last Mile Run, Sloan crushed it.

Strength
Cycle 3, Week 1: Shoulder Press
 *Based off 90% of your 1 RM + 10lbs
 Warm Up: 5@ 40%, 5@ 45%, 3@ 55%
 Working Sets: 5 @ 65%, 5 @ 75%, 5+ @ 85%

Metcon
3 Rounds for Time
 30/21 Cal Row
 25 Wall Balls 
 20 1-Arm Dumbbell Hang Cleans and Jerk

 Rx: 20/14, 50/35
 Fit: 20/14, 35/25
 Dyn: 14/10, 20/10