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 7/17/17​​
   
FITNESS & PERFORMANCE
MFRT:
12 Min/E2MO2M
Part 1: 8-10/Arm Alternating Seated DB Press
Part 2:  24 Alternating Leg V-Ups from the Hollow Position

FITNESS
Training:
"Forged"
*10 Min Cap*
400m Run
50 Wall Balls 14/10 - 10’
400m Run

PERFORMANCE
Training:
"Forged"
*10 Min Cap*
400m Run
50 Wall Ball 20/14 to 12’
400m Run

Training Notes:
Seated DB Press - Press with only 1 arm at a time with opposite arm in rack position.
Complete in an alternating fashion.
Forged - this is Anaerobic and designed to be a sprint.  Push the runs and hit a max set of Wall Balls to 12’/10’.  Keep your rests short.
TUESDAY 7/18/17​​

FITNESS
Training:
“FRANIBETHIANE"
30 Thrusters 95/65
30 Ring Rows
20 FRSQ
20 De-Load Push Ups
30 Deadlifts 95/65
30 Box Dips

PERFORMANCE
Training:
“FRANIBETHIANE"
21 Thrusters 135/95
21 Pull Ups C2B
15 Squat Clean 135/95
15 Ring Dips
9 Deadlifts 225/155
9 HSPU - Deficit

Training Notes:
This is a combination of 3 girl workouts - Fran (21’s), Elizabeth (15’s) and Diane (9’s)
Thruster - Choose a load you can do at least half the volume Unbroken
Deadlift - You must build your bar after your Dips
WEDNESDAY 7/19/1

FITNESS
Training:
“Distribution - 2“
24 Min/AMRAP
4 DB Bench Press
4/leg Rear Elevated Split Squats
6 Strict Ring Rows/
Pull Ups
10 Weighted Knee Ups
100 Singles

PERFORMANCE
Training:
“Distribution - 2“
24 Min/AMRAP
4 DB Bench Press
4/leg Rear Elevated Split Squats
2 Muscle Ups - UB
10 Weighted Knee Ups
40 Double Unders
or
15 Triple Unders

Training Notes:
This workout is AEROBIC and requires a PACE.  Keep your work output sustainable throughout the 20 min. No partial rounds.
DB Bench Press - Should be TOUGH.
Ring Rows/Pull Ups  - Can be loaded, but should be light enough for sustained output.
Weighted Knee Ups - Should be challenging but sustainable
Rear Elevated Split Squat - Work on balance and an upright torso.  Increase loads if possible.
Jump Rope - Should be maxed at 1:20
THURSDAY 7/20/17
   
FITNESS
Training:
“MAP 3”
2 Rds
90 Sec/AMRAP
Row Cals
R 1 Min
Then:
90 Sec/AMRAP
Plank Hold on forearms
R 1 Min
Then:
90 Sec/AMRAP
Assault Bike/AD Cals
R 1 Min
Then:
90 Sec/AMRAP
Singles
R 1 Min

PERFORMANCE
Training:
“MAP 3”
2 Rds
90 Sec/AMRAP
Row Cals
R 1 Min
Then:
90 Sec/AMRAP
Plank Hold on forearms
R 1 Min
Then:
90 Sec/AMRAP
Assault Bike/AD Cals
R 1 Min
Then:
90 Sec/AMRAP
Double Unders
R 1 Min

Training Notes:
This workout is AEROBIC and hits our MAP 3 energy system. Each requiring their own PACE.  Goal is to maintain a high threshold effort for each interval.
FRIDAY 7/21/17

FITNESS
Training:
"Scorpion"
800m Run
20 DB Box Step Ups 35/20/hand - 20”
20 Strict Push Ups
600m Run
16 DB Box Step Ups
16 Strict Push Ups
400m Run
12 DB Box Step Ups
12 Strict Push Ups
200m Run
8 DB Box Step Ups
8 Strict Push Ups

PERFORMANCE
Training:
"Scorpion"
800m Run
20 DB Box Step Ups 55/35/hand - 20”
20 Dynamic Lateral Push Ups
600m Run
16 DB Box Step Ups
16 Dynamic Lateral Push Ups
400m Run
12 DB Box Step Ups
12 Dynamic Lateral Push Ups
200m Run
8 DB Box Step Ups
8 Dynamic Lateral Push Ups

Training Notes:
Dynamic Lateral Push Ups - With one hand on a red 45lb plate and the other on the floor, either jump your move your hands into the opposite position.  Each push up counts as 1
Push Ups - Full Range of Motion
The workout is the Step-Ups but you’ll get plenty of rest between each set to push them.
SATURDAY 7/22/17
      
FITNESS
Training
"Damage Control - Team“
Teams of 2
Part 1
3 Rds
2 Min/AMRAP
4 G2S Slam Balls 30/20
1 40’ Shuttle Sprint w/ ball
4 No Push Up Burpees
2 Min Rest
+
Rest 5 min
+
Part 2
3 Rds
2 Min/AMRAP
4 Abmat Sit Ups
4 Wall Ball 14/10 - 10’
2 Min Rest

PERFORMANCE
Training
"Damage Control - Team“
Teams of 2
Part 1
3 Rds
2 Min/AMRAP
4 G2S Slam Balls 50/30
1 40’ Shuttle Sprint w/ ball
4 No Push Up Burpees
2 Min Rest
+
Rest 5 min
+
Part 2
3 Rds
2 Min/AMRAP
4 T2B
4 Wall Ball 20/14 - 12’
2 Min Rest

Training Notes:
One teammate starts at Part 1 and the other at Part 2.  Once you've completed either Part, rest for 5 mins and complete the remaining Part.  Both teammate's total rounds from both Parts is your score.
Keep the same pace throughout each 2 mins of work.  Find weights or subs for movements/reps that will allow constant work and no bottlenecking (stopping and waiting at an exercise).  Once you've completed Part 1 or Part 2, Rest for 5 mins, and begin the other Part.