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 9/28/17
     
CONGRATULATIONS CAROL SALDEN on your 5th Anniversary WOD!!

FITNESS
Training:
“Fifty Something…”
53 2-for-1 Wall Balls 14/10 - 10’
53 Abmat Sit Ups
53 Cal Row
53 Hang Power Cleans 85/55
53 Bar Facing Burpees Over the Bar

PERFORMANCE
Training:
“Fifty Something…”
53 2-for-1 Wall Balls 20/14 - 10’
53 V-Ups
53 Cal Row
53 Hang Power Cleans 115/75
53 Bar Facing Burpees Over the Bar

Training Notes:
Carol’s 5th Anniversary workout!!  Congratulations!!
Workout can be done in any order you like and is Aerobic.  You must complete all of the reps of the movement you’re on before advancing.
Keep your output steady and give it all you’ve got for Carol!
MONDAY 9/25/17​​​​​​

FITNESS & PERFORMANCE
MFRT:
18 Min/7 Sets of 5 ~E2.5MO2.5M
Back Squat @ 80% + 10-20lbs
+
Strict HSPU 2x Total Volume found on 8/29 broken into 3 sets*
or
Strict Push Ups 2x Total Volume found on 8/29 broken into 3 sets*
(Max reps = 8, 2x8 = 16 7,5,4)

FITNESS
Training:
“The Tossing - 2“
4 Rds
90 Sec
8 Slam Ball Tosses Over Bar 30/20lb
Every Other Round AMRAP of:
No Push Up Burpees
or
Hollow Rocks
Rest 30 Sec

PERFORMANCE
“The Tossing - 2“
4 Rds
90 Sec
8 Slam Ball Tosses Over Bar 50/30lb
Every Other Round AMRAP of:
No Push Up Burpees
or
Hollow Rocks
Rest 30 Sec

Training Notes:
Back Squat - 7 sets of 5 focus is on ROM and breathing
HSPU/Push Ups - using max effort multiply by 2 and complete total reps in 3 sets
Once you’re able to do them in 2 sets - retest max.
TOSSING - MAP 3 - Pace, Pace, Pace
Bar height is 7.5’ (low bar)
Slam Ball must hit the ground each rep.
Round 1 & 3 complete AMRAP of No Push Up Burpees
Round 2 & 4 complete AMRAP of Hollow Rocks
TUESDAY 9/26/17​​

FITNESS
Training:
"Perch"
10 Min/EMOM
7 Russian KB Swings
7 Hollow Rocks

Rest 2 Min

10 Min/EMOM
7 Jumping Squats
7 Supermans

PERFORMANCE
Training:
“Oly EMOM"
10 Min/EMOM
1 Squat Snatch

Rest 2 Min

10 Min/EMOM
1 Squat Clean + Jerk

Training Notes:
Lift:
Snatch/CNJ - Your focus is on Technique @ 65-80% of 1 RM.  Increase loads as consistency dictates.
WEDNESDAY 9/27/17

FITNESS & PERFORMANCE
MFRT:
20 Min/10 sets of 3 - E2MO2M
Back Squat @ 85% + 10-20lbs
+
Strict Pull Ups 2x Total Volume found on 8/29 broken into 3 sets*
or
PVC Pull Downs 2x Total Volume found on 8/29 broken into 3 sets*
(Max reps = 8, 2x8 = 16 7,5,4)

FITNESS
Training:
“Survival”
2 Rds
4 Min/EMOM
1. 9/6 Cals Assault Bike
2. 12 Burpees
3. 9/6 Cals Rower
4. 12-15 2-Handed DB Floor Presses 35/20/arm

PERFORMANCE
Training:
“Survival”
2 Rds
4 Min/EMOM
1. 12/8 Cals Assault Bike
2. 12 Burpees
3. 12/8 Cals Rower
4. 12-15 2-Handed DB Floor Presses 45/30/arm

Training Notes:
Back Squat - 10 sets of 3 focus is on ROM and breathing
Pull Ups/Pull Downs - using max effort multiply by 2 and complete total reps in 3 sets
Once you’re able to do them in 2 sets - retest max.
EMOM - keep all output <40sec to ensure proper rest and transition time.
FRIDAY 9/29/17

FITNESS
Training:
“Launch"
6 Rds/EMOM
Min 1:  7 Thrusters 135/95
Min 2: 10 Box Jump/Step Overs 24/20”
Min 3: 20 Hollow Rocks

PERFORMANCE
Training:
“Launch"
6 Rds/EMOM
Min 1:  7 Thrusters 135/95
Min 2: 10 Box Jump Overs 30/24”
Min 3: 20 Hollow Rocks

Training Notes:
Thrusters - choose a load that will challenge you to go Unbroken.
Try to complete all work under :40 to ensure proper rest time.
BJO/BJ Step Overs - both feet must touch the top of the box
SATURDAY 9/30/17

September Challenge Ends!  Congrats to all who participated!

The Last Day for The Early Bird Sign Up For The 2017 Natural Selection 

FITNESS
Training:
“14.4 - Team”
Teams of 2
25 Min/AMRAP
60 Calorie Row
50 T2Barbell
40 Wall Ball 14/10 - 10’
30 Power Cleans 95/65
50 Jumping C2B Pull Ups

PERFORMANCE
Training:
“14.4 - Team”
Teams of 2
25 Min/AMRAP
60 Calorie Row
50 T2B
40 Wall Ball 20/14 - 10’
30 Power Cleans 135/95
20 Muscle Ups

Training Notes:
Teams of 2 split up the work however they see fit.  Only 1 person works at a time.
If not enough rowers to start, start @ T2Barbell/T2b and follow same order.
Muscle Ups - Modify with less volume or 50 C2B Pull Ups/Pull Ups