Workout of the Day

Thursday, September 26th 2019

Tim G

TABATA THURSDAY
8 Rounds, 20’s On, 10’s Off
GTO w/a Bumper Plate (45/25)
-Rest 1 Min
Cal Bike
-Rest 1 Min
Toes to Bar
-Rest 1 Min
Cal Row
-Rest 1 Min
Wall Balls (20/14)

*Score: Lowest Number in each movement

Wednesday, September 25th 2019

Michale M.

Week 7: Back Squat
EMO5M x 3
4 Back Sqauts at 95% of 1RM

“Elizabeth”
 For Time
 21-15-9
 Cleans (power)
 Ring Dips
*12 Min Time Cap

 Rx: 135/95
 Fit: 95/65, banded dips
 Dyn: HPC 65/45, box or bench dips

Saturday, September 21st 2019

Jake

Partner WOD 
With a 25 minute Clock
Buy In: 100/80 Cal Bike
– with remaining time complete AMRAP
10 Power Snatches
20 Toes to Bar
400m Run

* Only one person works at a time
* Partition Reps as needed
* Partition runs into 200m intervals 

Rx: 135/95
Fit: 95/65
Dyn: HPS 55/45, Knee Raises

Friday, September 20th 2019

Roman

Week 6: Back Squat
3 Sets of 5 reps at 90% 1RM
*rest 2-3 minutes between sets

5 Rounds For Load 
3 Squat Cleans
50 Double Unders

*Rest 1 Minute
*Increase Weight each Round
*15 min time cap

Thursday, September 19th 2019

Rob R.

*PARTNER WOD*
4 Rounds for Time
20 Deadlifts + 20 Sit-Ups
20 Pull-Ups + 20 V-Ups
400m Run

* both partners run together
* partner 1 starts on Deadlifts & Sit-Ups, P2 starts on pull-ups & V-Ups then switch when all reps are completed- both partners do 20 DL&SU/20 PU&VU each round

Rx: 155/110
Fit: 135/95
Dyn: 95/65

Wednesday, September 18th 2019

Ben H.

Strength
Week 6: Push Press
 3 Sets of 5 reps at 90% 1RM
 *rest 2-3 minutes between sets

Metcon
AMRAP in 12 min
 20 Wall Balls
 15 KBS
 20 Walling Lunges

 Rx: 20/14, 53/35
 Fit: 20/15, 35/25
 Dyn, 20″ Step Ups, 25/20

Tuesday, September 17th 2019

Coach Daniel

3 Rounds for Reps:
1 Min: Box Jump Overs
1 Min: Bar Muscle Ups
1 Min: Cal Bike
1 Min: Hang Power Snatches
1 Min: Burpees

*Rest 1 minute between Rounds

Rx: 24/20, 95/65
Fit: 24/20, Pull-Ups, 75/55
Dyn: 20″, Ring Rows, 55/35