Workout of the Day

Friday, November 2nd 2018

Mildred

Metcon
For Time
50 Burpees
40 Box Jumps
30 Deadlifts
20 Toes to Bar
10 Muscle Ups

Rx: 24/20, 225/155, (ring or bar MU
Fit: 24/20, 185/135, jumping bar MU
Dyn: 20, 135/95, V-Ups, Ring Rows

Cooldown
Accumulate 15 cal Assault Bike at <50% Power
Then 3 rounds
10 Banded Lat Pulldowns
10 Banded Side Steps (each direction)
10 Banded Palloff Presses

Sweat

2 RFT
80 Double Unders
40 Wall Balls
20 Power Snatches
10 Burpee Box Jumps
5 Push Press

Rest 2 minutes, then repeat.

Thursday, November 1st 2018

Jose

Metcon
For Time
50 Burpees
40 Box Jumps
30 Deadlifts
20 Toes to Bar
10 Muscle Ups

 Rx: 24/20, 225/155, (ring or bar MU
Fit: 24/20, 185/135, jumping bar MU
Dyn: 20, 135/95, V-Ups, Ring Rows

Sweat

For Time
35 DBL KB DL
10 Cal Row
25 DBL KB Clean
10 Cal Row
15 DBL KB Push Jerk
10 Cal Row
5 DBL KB OH LUNGE (Per Leg)
10 Cal Row
5 DBL KB OH Lunge (Per Leg)
10 Cal Row
15 DBL KB Push Jerk
10 Cal Row
25 DBL KB Clean
10 Cal Row
35 DBL KB DL

Wednesday, October 31st 2018

Happy Halloween

“Pumpkin Partners”

For Time
with a medball…
400m Medball Run
75 Lateral Medball Jump Overs
50 Medball Squats
100 medal Sit-ups
400m Medball Run
100 Medball Sit ups
50 Medball Push Press
75 Medball Squat Cleans
400m Medball Run

* Split reps however
* Run together, hand off medball whenever

Rx: 20/14
Fit: 14/12
Dyn: 10

Box Brief

Anyone that wears a costume today during the class/workout will receive a FREE Kill Cliff.

Tuesday, October 30th 2018

David

Strength
Emom 12 min
1 Power Clean + 1 Thruster
*Build to a heavy complex

Metcon
5 RFT
10 SDLHP
15 Push Ups
20 RKBS
250m Row

Rx+: 115/80, 70/53
Rx: 95/65, 53/35
Fit: 75/55, 35/25
Dyn: 45/35, 25/15

Cooldown
3 Rounds
6 Defecit Deadlifts (not to exceed 75% 1RM)
9 Barbell Rollout

Sweat

4 RFT
With a Partner
40 Cal. Assault Bike
40 Burpees
40 KB Clusters

Split reps as needed

Monday, October 29th 2018

Khaled

Stength/Skill
Single Arm DB OH Squats
3×4, per arm

Metcon
4 Rounds for Time
30 Double Unders
20 Power Snatches
10 Pull-Ups
Rest 2 minutes

Rx: 75/55
Fit: 55/45, 50 Singles, Pull-Ups or Jumping Pull-Ups
Dyn: 45/35, 30 Singels, Jumping Pull-Ups or Ring Rows

Cooldown
200m walk
Accumulate 2 minutes/side 3 position Banded Shoulder Stretch
2×10 Banded Pull Aparts

Sweat

10 RFT
200m Run
10 AKBS
5 Push Ups
10 Medball Cleans
20 Medball Tucks

Saturday, October 27th 2018

Eric M

Partner AMRAP 30
Teams of 3
8/7 Cal Bike
6 Double DB Front Squat
5 Burpee Box Jump

Partner one completes a round, then partner two, then three.
Each completed round counts as a round towards final score.

Rx: 50/35
Fit: 35/25
Dyn: 25/15

Friday, October 25th 2018

Ponce 6:30 AM

Strength
EMOM 12
Power Clean + Split Jerk
Build to Heavy

Metcon
3, 3 – Min AMRAPs, 3 min Rest between rounds
*Add weight each new round
4 Power Cleans
6 HSPU

Rx: 115/80, 135/95, 155/115
Fit: 95/65, 115/80, 135/95
Dyn: 65/55 Through

Sweat

In 24 Minutes, Complete 8 Rounds:
6 Calorie Assault Bike
6 DB Snatches (Each Arm)
18 Speed Skater Side Lunges (Total)
18 Sit Up

In remaining time, bike for calories. Score is total calories.

Thursday, October 25th 2018

Felix

Skill/Conditioning
Stroke Pyramid, 2 Rounds
1-2-3-4-5
Pull 1 hard stroke, followed by 3 light. Then pull 2 hard, 3 light. 3 hard, 3 light.
4 hard, 3 light. 5 hard strokes, 3 light. Then back down.

Metcon
AMRAP 12
2-4-6-8-10…
Hang Power Snatch
Overhead Squat
Burpees Over Bar

Rx+:115/80
Rx: 95/65
Fit: 75/55
Dyn: 45/35, Front Squat, Burpees

Sweat

Strength
Push Press Wk 1
2×4 @ 50%, 3 @ 60%, 4×3 @ 70%

For Time
800m Run
24 Thrusters
48 Russian Twists
600m Run
18 Thrusters
36 Russian Twists
400m Run
12 Thrusters
24 Russian Twists
200m Run
6 Thrusters
12 Russian Twists

Wednesday, October 24th 2018

Tim G

Metcon
For Time
200m Run
8 Rounds of:
4 Deadlift
4 Ring Dips
200m Run, 6 rounds
200m Run, 4 rounds
200m Run, 2 rounds
200m Run

Rx+: 155/115
Rx: 135/95
Fit: 115/80
Dyn: 75/55, Box Dips

Cooldown

3 Rounds
10 Banded Hip Distractions (Posterior)
30 Sec. Tabletop Bridge

Tuesday, October 23rd 2018

Scott

Strength
Back Squats
5-5-5-5-5
Build to a heavy set of 5

Metcon
8 Rounds on 2 Min. Intervals
12/10 Cal Row
9 Box Jump Overs
6 Chest to Bar Pull Ups

Sweat

“Helen”
3 Rounds For Time
400m Run
21 KBS
12 Pull-Ups

3 Rounds NFT
10 Single Leg Romanian Deadlift w/ KB
8 KB Z-Press
6 Scap Push Ups
6 Scap Pull ups