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]

MONDAY 6/19/17​​

FITNESS & PERFORMANCE
MFRT:
9 Min/E3MO3M
10 Close Grip Bench Press
3 Hang Squat Snatch
or
40 Sec Superman Hold

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:
Close Grip Bench Press - 65% for all 3 sets.
Hang Squat Snatch - Keep same load each time - focus is on technique
Adam Bomb - *10 Min Cap* - Choose modifications in your loading and/or reps to keep your power output under 10 Mins
TUESDAY 6/20/17​​
   
FITNESS & PERFORMANCE
MFRT:
10 Min/EMOM
Even:  2 Heavy Hang Power Cleans
Odd:  7-10 Strict T2B or Strict Toes To Barbell

FITNESS
Training:
“5 is Plenty”
*15 Min Cap*
5 Rds
5 Power Cleans 135/95
5 Front Squats
5 S2O

PERFORMANCE
Training:
“5 is Plenty”
*15 Min Cap*
5 Rds
5 Power Cleans 185/125
5 Front Squats
5 S2O

Training Notes:
Power Cleans/FRSQ/S2O - Choose a challenging weight - one that you could go UB for the 1st 2 rds.
WEDNESDAY 6/21/17

FITNESS
Training:
“Cardinal”
20 Min/EMOM
Even:  12 Wall Balls 14/10 - 10’
Odd: 6 Jumping C2B Pull Ups + 6 Strict Push Ups

PERFORMANCE
Training:
“Cardinal”
20 Min/EMOM
Even:  12 Wall Balls 20/14 - 12’
Odd: 3 Ring Muscle Ups

Supplemental Training:
Coach’s Call

Training Notes:
This workout is focused on consistent accuracy, timing and coordination.  Keep all work <35 sec.
MU modifications (pick 1 that suits your ability):
6 progressions on low rings
6 C2B
6 COB
THURSDAY 6/22/17
   
FITNESS & PERFORMANCE
MFRT:
8 Min/E2MO2M
Even: Rear Elevated Split Squat 8/leg @ 3010
Odd:  40 Sec Handstand Walk or Hold

FITNESS & PERFORMANCE
“Head-On"
16 Min/E2Mo2M
150M Run/Row
8 Burpees
Alternate Run and Row every other round

Training Notes:
Rear-Elevated Split Squats - Focus is on ROM and Balance
Head-On - Should be Aerobic, but push your threshold.
FRIDAY 6/23/17
   
FITNESS
Training:
"The Bends"
*17 Min Cap*
400m Run
20 Walking Lunges
35/25lbs
40 Ring Rows
40 Back Squats 95/65
40 Ring Rows
20 Walking Lunges
35/25lbs
400m Run

PERFORMANCE
Training:
"The Bends"
*17 Min Cap*
400m Run
15 Box Jumps 30”
25 Pull Ups
35 Overhead Squats 135/95
25 Pull Ups
15 Box Jumps 30”
400m Run

Training Notes:
Back/Overhead Squats - Choose a weight that will challenge you to get 15-20 Unbroken.
SATURDAY 6/24/17
   
FITNESS
Training:
“Cough Syrup”
6 Min/AMRAP x 4
3 Thrusters 75/55
3 Burpees
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
12 Thrusters
12 Burpees
etc…

PERFORMANCE
Training:
“Cough Syrup”
6 Min/AMRAP x 4
3 Thrusters 95/65
3 Lateral Burpees
6 Thrusters
6 Lateral Burpees
9 Thrusters
9 Lateral Burpees
12 Thrusters
12 Lateral Burpees
etc…

Training Notes:
Teams of 2 - Teammate 1 completes a 6 Min/AMRAP of the ascending couplet while Teammate 2 rests.  Once completed, Teammate 2 starts their ascending couplet while Teammate 1 rests. All sets start back at 3’s. Each Teammate completes 2 - 6 Min/AMRAP’s.
Even though this is a ‘team’ workout, you will only be entering your 2 scores into Wodify.