WORKOUT OF THE DAY

Programming

Each workout is a small respresentation of our ongoing 6-8 week programming cycles.  Each cycle focuses on specific energy systems, movements, skills and lifts.
 
Our approach is varied , yet focused.  Our goal for you is to enjoy your workout and challenge your status quo.

Fitness & Performance Programs

The Fitness Program is a fundamentals focused program.
 
The Performance Program is a fundamentals program with a bigger focus on more technical movements.
 
*MFRT - Multi-Faceted Resistance Training

Training:

A snapshot of the week's workouts

[Sunday:  Open Gym Only - No Group Sessions]

THURSDAY 1/18/18
     
FITNESS
Training:
“Indictment - 2“
24 Min/E3MO3M
Alternating Part A & Part B Every Other 3 Min

Part A
8-10 DB Push Press 25/20/hand
8-10 DB Front Rack Walking Lunges
8-10 No Push Up Burpees
60 Singles

Part B
200/150m Row
7 Strongman Bag Tosses 80/50

PERFORMANCE
Training:
“Indictment - 2“
24 Min/E3MO3M
Alternating Part A & Part B Every Other 3 Min

Part A
8-10 DB Push Press 35/25/hand
8-10 DB Front Rack Walking Lunges
8-10 No Push Up Burpees
40 Double Unders

Part B
200m Row
7 Strongman Bag Tosses 100/80

Training Notes:
This is a MAP 3 workout and is designed to push your pace. Stay close to your threshold and keep all efforts <1:45 to allow for proper recovery.
MONDAY 1/15/18​​​​​​
     
FITNESS & PERFORMANCE
Static Core Benchmark Tests
10 Min
Find Max Times for:
FLR
6” Straight Leg Hold

FITNESS
Training:
“Dignified”
6 Rds
60 Sec
7 Deadlifts 185/115
Then:
AMRAP in remaining time:
Singles
Rest 60 sec

PERFORMANCE
“Dignified”
6 Rds
60 Sec
7 Deadlifts 225/155
Then:
AMRAP in remaining time:
Double Unders
Rest 60 sec

Training Notes:
Deadlifts - Should be Unbroken each round
Score is your total Jump Ropes
TUESDAY 1/16/18​​

FITNESS & PERFORMANCE
12 Min/EMOM
Find Max Clean and Jerk

FITNESS
Training:
“Stipulate”
11 Min/AMRAP
1 Squat Clean 135/95
1 Hang Power Clean 135/95
2 Lateral Burpees
2 Squat Cleans
2 Hang Power Cleans
4 Lateral Burpees
etc..

PERFORMANCE
Training:
“Stipulate”
11 Min/AMRAP
1 Squat Clean BW
1 Hang Power Clean BW
2 Lateral Burpees
2 Squat Cleans
2 Hang Power Cleans
4 Lateral Burpees
etc..

Training Notes:
Squat Cleans+Hang Power Cleans - Increase by 1 each every round - Should be TOUGH
Lateral Burpees - Increase by 2 each round
1 Round = Sq Cleans + HPCs + Lateral Burpees
WEDNESDAY 1/17/18
​​   
FITNESS & PERFORMANCE
12 Min/EMOM
Find Max Snatch

FITNESS
Training:
“Adam Bomb"
*10 Min Cap*
30-20-10
Slam Ball Thrusters
Ring Rows

PERFORMANCE
Training:
"Adam Bomb"
*10 Min Cap*
21-15-9
Squat Snatch 95/65lbs
Pull Ups
or
"Heavy Adam Bomb"
*10 Min Cap*
12-9-6
Squat Snatch 135/95lbs
Pull Ups C2B

Training Notes:
Adam Bomb - *10 Min Cap* - Choose modifications in your loading and/or reps to keep your power output under 10 Mins
FRIDAY 1/19/18
      
Happy 5th Anniversary to Paul Giunta!!  Congratulations!!

FITNESS
Training:
“Point Blank”
3 Rds
500m Row/Ski
20 Wall Balls 14/10 - 10’
15 Box Jump/Step Ups 20”
15 V-Ups

PERFORMANCE
Training:
“Point Blank”
3 Rds
500m Row/Ski
20 Wall Balls 20/14 - 10’
15 Box Jumps 24/20”
15 T2B

Training Notes:
This workout is Aerobic.  Maintain a pace throughout.
If more then 15 people in class, stagger your start @ 3 min.
This is Paul Giunta’s 5 Year Anniversary Workout.  Enjoy!
SATURDAY 1/20/18​

FITNESS
Training:
“Slice of Heaven”
Teams of 2
22 Min/AMRAP
18 Wall Balls 14/10 - 10’
90 Singles
10 Jumping C2B Pull Ups

PERFORMANCE
Training:
“Slice of Heaven”
Teams of 2
22 Min/AMRAP
18 Wall Balls 20/14 - 10’
36 Double Unders
3 Muscle Ups/9 C2B Pull Ups

Training Notes:
Only 1 person works at a time. T1 completes 1 round of the triplet while T2 rests and then switch roles. Alternate in this manner for 22 Min
1 full round is both athletes completing the triplet.