Workout of the Day

Friday, June 14th 2019

Amanda

Strength
Cycle 3, Week 3: Shoulder Press
 *Based off 90% of your 1 RM + 10 lbs
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

AMRAP in 15 min
50 Double Unders
30 Weighted Sit-Ups
10 Overhead Squats

Rx: 95/65
Fit: 65/45
Dyn: 45/35

Thursday, June 13th 2019

Kelsey

EMOM for 30 Min
Min 1: 5 Power Snatches 
Min 2: 10/8 Cal Bike
Min 3: 5 Dips or 10 Push-Ups
Min 4: 10 Box Jumps (24/20)
Min 5: 3 Muscle Ups or 6 Pull-Ups

Rx: 115/85
Fit: 95/65
Dyn: HPS 45/35

Wednesday, June 12th 2019

Courtney

Memorial Wod for the 49 innocent people who lost their lives at 
Pulse Nightclub in Orlando, Florida on 6/12/2016

“Pulse”
Partner WOD (One works, one rests, except for synchronized burpees)

6 Rounds For Time
12 Synchronized Burpees
16 Kettlebell Swings
49 Wall Balls
400m Run

Rx: 53/35, 20/14
Fit: 35/25, 20/14
Dyn: 25/20, 10

Tuesday, June 11th 2019

Abigail

For Time
 2000m Row
 200 Double Unders
 200m Walking Lunge

Cooldown
Not For Time
 30 Sit-Ups
 1 min each leg Banded Hamstring Stretch
 2 Min Plank Hold
 1 min each leg Foam Roll Hamstrings and Quads
 30 Sit-Ups

Monday, June 10th 2019

Meg

Strength
Cycle 3, Week 3: Front Squat
 *Based off 90% of your 1 RM + 20 lbs
 Warm Up: 5 @ 40%, 5 @ 50%, 3 @ 60%
 Working Sets: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Metcon
5 Rounds for Time
 4 Squat Cleans
 3 Push jerks
 2 Rope Climbs

 Rx: 185/135
 Fit: 135/95
 Dyn: Medball Cleans + barbell push jerk

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