Workout of the Day

Friday, February 1st 2019

Parker

Strength
Week 3: Back Squat
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcon
For Time
100-75-50-25
Double Unders
50-40-30-20
Sit-Ups
25-20-15-10
KBS

Rx: 53/35
Fit: 35/25, Speed Steps
Dyn: 25/20, Singles
Sweat
800m Run
then…
8 rounds
8 DB Snatch (each arm)
8 Wall Ball side tosses (per side)
8 DB Heartbeats w/ Wall Sit
then…
800m Run

Thursday, January 31st 2019

Kevin

“Bergeron Open Test”
AMRAP in 20 min
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatches
10 Muscle Ups

Rx: 20/14, 24/20, 145/100,
Fit: 20/14, 24/20, 115/80
Dyn: 10, 20″

SweatAMRAP 25
400m Row
20 RKBS
10 KB Cleans to Reverse Lunge (per side)
5 KB Push Press (per side)

Wednesday, January 30th 2019

Courtney

Strenth
Week 3: Sumo Deadlift
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcon
EMOM for 10 min
3 Hang Power Cleans
6 Push-Ups
9 Air Squats

Rx: 115/80
Fit: 95/65
Dyn: 75/55

Tuesday, January 29th 2019

Anders

Metcon
10 Rounds for Time
200m Run
7 Thrusters
7 Pull-Ups

Rx: 75/55
Fit: 65/45, Pull-Ups or Low Box Jumping P.U’s
Dyn: 45/35, Ring Rows

Cool Down
3 Min – 3 Position Shoulder Stretch
4 Min – Couch Stretch

Sweat
For Time, with DBs
70 Sit-ups
60 Deadlift
50 Bent-over Row
40 Floor Press
30 Squat Clean
20 Devil Presses
*10 Cal Bike before each movement

Monday, January 28th 2019

James Brown

Strength
Week 3: Bench Press
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcons
For Time
1000m Row
then
21-15-9
Deadlifts
Lateral Barbell Burpees

Rx: 205/145
Fit: 185/135 or 155/110
Dyn: 95/65

Sweat
EMOM 30
1 – 10 Plank Rope Slams
2 – 10 Weighted Russian Twists (Per Side)
3 – 10 Weighted Hanging Knee raises
4 – 10 Medball Clean + Wall Ball Shot
5 – 10 Calorie Row

Friday, January 25th 2019

Strength
Week 2 – Sumo Deadlift
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

Metcon
AMRAP in 12 min
15m (50ft) Handstand Walks
10 Alternating Pistols
5 Toes to Bar

Rx: As is
Fit: 7 HSPU or HSPU Mods
Dyn: 7 Pike HSPU, 1 Legged Box Squat, V-Ups

Wednesday, January 23rd 2019

Ponce

Strength
Week 2 – Bench Press
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

CrossFit Games Open 13.2
Complete AMRAR in 10 min
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

Rx: 115/75, 24/20
Fit: 95/55, 24/20
Dyn: 55/35, 20″

Tuesday, January 22nd 2019

Kelly

5 Rounds
4 Minutes to Complete
400m Run
1 Round of “Cindy”
Max Reps Hang Squat Cleans

* 2 Min Rest between Rounds
* 1 Round of “Cindy” = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Rx: 135/95
Fit: 95/65
Dyn: HPC: 55/45

Monday, January 21st 2019

Lauren

Strength
Week 2 – Back Squats
Warm Up Sets
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 4
87.5% x 3
95% x 2

Metcons
4 Rounds for Time
10 Push Press
20 Sit-Ups
300m Row

Rx: 115/80
Fit: 95/80
Dyn: 75/55