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 11/23/17
     
HAPPY THANKSGIVING!!

FITNESS
Training:
“Thanksgiving Inception"
Teams of 2:
1000m Row/Ski
100 De-Load Push Ups
100 Jumping Pull Ups
100 Burpees to a 45lb Plate
100 Alternating Leg V-Ups
100 Walking Lunges
213 Singles - Each
50 Cals Assault Bike

PERFORMANCE
Training:
“Thanksgiving Inception"
Teams of 2:
1000m Row/Ski
100 Push Ups
100 Pull Ups
100 Burpees to a 45lb Plate
100 Alternating Leg V-Ups
100 Walking Lunges
71 Double Unders - Each
50 Cals Assault Bike

Training Notes:
Happy Thanksgiving!!
We are grateful for you!
Thanksgiving was first recognized in 11/1621.  Today we celebrate it’s inception by completing the total cumulative number of reps/meters/calories as a team.
Split up all movements  and reps as a team with one person working and the other resting EXCEPT the Jump Rope.  Jump Rope can be done at the same time and each are required to complete the total amount.
You may start at any movement you’d like and go in any order you’d like, but you must complete the volume of each movement before advancing.

Have fun and have a Happy Thanksgiving with your family and friends and be grateful for the people who were/are in your life.  They helped make you who you are today.
   
MONDAY 11/20/17​​​​​​
      
FITNESS & PERFORMANCE
16 Min/EMOM
A: 5 Min/EMOM
Jerk - Build to a Heavy Single

B: 3 Min/EMOM
3 Jerks @ 80% of that Single
Rest 1 Min

C: 3 Min/EMOM
3 2-Position Snatches  (floor + mid-thigh) @ 60%
Rest 1 Min

D: 3 Min/EMOM
3 2-Position Cleans  (floor + mid-thigh) @ 60%

FITNESS
Training:
“Need for Speed-2”
3 Rds
15 Hang Power Cleans 95/65
15 Burpees

PERFORMANCE
Training:
“Need for Speed”
3 Rds
15 Hang Power Cleans 135/95
15 Burpees

Training Notes:
Lift - Keep percentages consistent.  Goal is technique for B, C and D.
Hang Power Cleans - You should be able to do 15 Unbroken
Goal is Sub 5
TUESDAY 11/21/17​​
​         
FITNESS & PERFORMANCE
16 Min/EMOM
A: 4 Min/EMOM
1 Snatch @ 75%
Rest 1 Min

B: 5 Min/EMOM
Clean and Jerk - Build to a Heavy Single
Rest 1 Min

C: 5 Min/EMOM
Front Squat - Build to a Heavy Single

FITNESS
Training:
“757”
6 Min/AMRAP
7 Thrusters 95/65
5 Burpee Plate Jump
7 Ring Rows

PERFORMANCE
Training:
“757”
6 Min/AMRAP
7 Thrusters 115/75
5 Burpee Box Jumps 24”
7 Pull Ups

Training Notes:
Thruster - Choose a moderately challenging weight - one that will allow you to go Unbroken for the 1st 2 Rds
WEDNESDAY 11/22/17
​​   
FITNESS   
Training:
“Exposure - 2”
17 Min/AMRAP
4 Bench Press @ 22x1
4 Russian Box Steps - 20”
15 Sec Left Side Plank Hold
15 Sec Right Side Plank Hold
100m Row

PERFORMANCE
Training:
“Exposure - 2”
17 Min/AMRAP
4 DB Bench Press @ 22x1
2 TGU (1 each side)
15 Sec Left Side Plank Hold
15 Sec Right Side Plank Hold
100m Row

Training Notes:
Russian Box Steps - Complete 2 on each leg.
This workout is AEROBIC and requires a PACE and is not to be done AFAP.  Work on each movement definitively.  Focus is on horizontal pushing power,  single leg balance/strength and scapular/core development. Choose modifications to maintain a sustainable work output for 17 Min.
FRIDAY 11/24/17
   
FITNESS
Training:
"Fragrant"
*17 Min Cap*
3 Rds
25 Slam Ball Slams 50/30
50 Hollow Rocks
Twist:
EMOM you must complete 3 Burpees

PERFORMANCE
Training:
"Fragrant"
*17 Min Cap*
3 Rds
25 Power Snatch 95/65
50 Hollow Rocks
Twist:
EMOM you must complete 3 Burpees

Training Notes:
EMOM - Every Minute on the Minute -You must complete 3 Burpees at the top of every minute regardless of where you are in your workout.  You must start with 3 Burpees before starting your 3 rounds of work.
Snatch - Choose a load you could do 15 Unbroken.  Remember to keep your hips down through the first pull.
SATURDAY 11/25/17

FITNESS
Training:
"Team Roy"
Teams of 2
For time:
5 Rds
25 Deadlifts 185/115lbs
30 Box Jumps 2o"
35 Ring Rows

PERFORMANCE
Training:
"Team Roy"
Teams of 2
For time:
5 Rds
25 Deadlifts 225/155lbs
30 Box Jumps 24”
35 Pull Ups

Training Notes:
Movements must be done in order.  Both you and your teammate can split up the amount of reps per movement before moving on.  Choose a teammate that has the same work capacity and strength.  Give it a little extra today!!  This is a HERO WOD!!  

RIP Roy - Thank you for making the ultimate sacrifice. Our thoughts and prayers go out to Amy, Michael, Landon and Olivia.