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 10/19/17

FITNESS
Training:
“Gratuitous - 2”
16 Min/EMOM
Min 1: 6 Box Progression Muscle Ups
Min 2: 10 Weighted Box Step-Overs 30/20 20”
Min 3: 3 Seated Rope Climbs
Min 4: 30 Sec Handstand Hold on Wall
Repeat for remainder

PERFORMANCE
Training:
“Gratuitous - 2”
16 Min/EMOM
Min 1: 4-6 Ring Muscle Ups
Min 2: 10 Weighted Box Step-Overs 50/30 20”
Min 3: 1 Rope Climb 15’
Min 4: 30 ft Handstand Walk
Repeat for remainder

Training Notes:
Keep output < :40 for each
Muscle Ups - should be able to do the amount Unbroken.  Modify with Low Ring Progression or Box Progression.
Box Progression Muscle Up - stand between 2 boxes with hands and forearms flat on the box.  If possible, pick feet up and rotate onto the hands then complete the dip.  If not, modify with feet on the ground.  30” boxes should suffice.

Weighted Box Step Overs - Use Slam Ball/Medicine Ball
Rope Climb - work on a high stable foot position for efficiency.
MONDAY 10/16/17​​​​​​
   
FITNESS & PERFORMANCE
MFRT:
9 Min/EMOM
Min 1: 10 Goblet Squats
Min 2: 30 Sec FLR or Plank
Min 3: 10 GHD Sit Ups or Straight Leg Abmat Sit Ups

FITNESS
Training:
“Black Out"
30-20-10
KB Swings 53/35
Box Jumps/Step Ups 24/20”

PERFORMANCE
Training:
"Black Out"
30-20-10
KB Swings 70/53
Box Jumps 30/24”

Training Notes:
Goblet Squats - Choose a load that will allow you full ROM and a vertical torso
KB - Choose a more challenging load then what you would normally use.
GHD Sit Ups - modify ROM or do Straight leg Abmat Sit Ups
TUESDAY 10/17/17​​
The FINAL Day of our 6 Week Back Push/Pull Cycle!
Today we find our new Max Sets!


FITNESS & PERFORMANCE

MFRT:
10-12 Min
Part 1
Find Max Set of Strict Pull Ups
or
Max Set of PVC Pull Downs

Part 2
Find Max Set of Strict Handstand Push Ups
or
Max Set of Strict Push Ups

FITNESS & PERFORMANCE
Training:
“Creation”
15 Min - 30 Sec/30 Sec Off
1. Assault Bike Cals
2. Hollow Rocks
3. Skipping Rope

Training Notes:
Strict Pull Ups/Pull Downs - complete 1 max effort set.

Strict HSPU/Push Ups - - complete 1 max effort set.  If unable to do the strict push up on the floor, modify by inclining your body to a box/bench/bar.  Goals is full ROM.

Assault Bike - Keep Aerobic and sustainable
Hollow Rocks - Modify accordingly to sustain 30 sec of work
Skipping Rope - Staying in one place, alternate legs each time the rope completes a full cycle.  Each step is 1 rep.
WEDNESDAY 10/18/17

The FINAL Day of our 6 Week Back Squat Cycle!
Today we find our 1RM!

FITNESS & PERFORMANCE
Lift:
15-20 Min
Find 1 RM
Back Squat

FITNESS & PERFORMANCE
Training:
“4-2-4“
Part 1
4 Min/AMRAP
3 Hang Power Snatch
3 Lateral Bar Hops
3 No Push Up Burpees

Rest 2 Min

Part 2
4 Min/AMRAP
3 Hang Power Clean
3 Lateral Bar Hops
3 No Push Up Burpees

Training Notes:
Back Squat -  5 @ 80%, 3 @ 90%, 1 @ 95%, 1 - go for 1 RM, 1 - go for 1 RM

4-2-4:  Each 4 Min part is Aerobic (MAP 5) and goal is to choose a load that you can maintain throughout.  Increase loads for HPC if possible.
Lateral Hop - 2-footed lateral jump over the bar
FRIDAY 10/20/17

Week #3 of the 2017 Natural Selection!!
Check out the Scoreboard HERE !

FITNESS & PERFORMANCE
(Athletes not participating in the Natural Selection)

Core Development:
3 Rds
1 Min/AMRAP for each:
Walking Lunges
Bicycle Crunches
Side Plank Hold (30 sec/side)
Rest 1 Min

Training:
“Patches - 10”
10 Min/AMRAP
10 Slam Ball Thrusters 50/30
10 Toes to Slam Ball

2017 Natural Selection
Events #7 & 8
“Up, Back & Over”
Lift:
90 Sec/AMWAP
Clean Ladder

Rxd
Training:
6 Min CAP
50 Burpee Box Jump Overs 24”

Community
Training:
6 Min CAP
50 Burpee Box Jump/Step Overs 20”

*Any Remaining Reps are to be added as seconds to 6 min.

Training Notes:
Clean Ladder - 90 Sec to complete as many lifts as possible for a total weight score. You may only attempt each weight once per ‘cycle’ never going backwards or redoing a missed lift. Once a cycle is complete you must run back beyond the start line with a 4pt touch (both hands and feet) and then continue the next cycle of attempts.
BBJO - Each burpee the chest and thighs must make contact with the ground.
Each box jump must be a 2-footed jump onto or over the 24" box.
The rep is completed when both feet touch the ground on the other side of the box.
No part of the body can touch the box except for the bottom of the feet.  If so, only the box jump will need to be re-done.
SATURDAY 10/21/17

FITNESS
Training:
“Blanket - 2“
Teams of 5 (or less)
4 Rds
T1: 8/6 Cal’s Assault Bike
T2: 30 Sec Double Unders
T3: 10 OH Walking Lunge 30/14
T4: 20 Anchored Sit Ups
T5:  Rest

PERFORMANCE
Training:
“Blanket - 2“
Teams of 5 (or less)
4 Rds
T1: 10/8 Cal’s Assault Bike
T2: 40 Double Unders
T3: 10 OH Walking Lunge 50/30
T4: 20 Anchored Sit Ups
T5:  Rest

Training Notes:
Teammates - Everyone starts at a separate station and completes the work required.  The person at the station in front of you must be finished their work in order to advance to the next station.
If you do not have 5 people, you may choose to ‘opt-out’ of the rest station.