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 12/21/17
        
FITNESS
Training:
“Monitor B"
25 Min/AMRAP
3 Clean Pulls @ 1RM
10 Parallette Pass Throughs
10/Side Deadbugs
10 Wall Balls - 12’ Unbroken
10 Doubles (Rx+)/120 Singles

PERFORMANCE
Training:
“Monitor B"
25 Min/AMRAP
3 Clean Pulls @ 1RM
10 Parallette Pass Throughs
10/Side Deadbugs
10 Wall Balls - 12’ Unbroken
10 Triples (Rx+)/40 Double Unders

Training Notes:
This workout is NOT designed to go AFAP.  This workout is AEROBIC and requires a PACE.  Keep all output steady.
Focus on each movement individually and definitively.
MONDAY 12/18/17​​​​​​
      
FITNESS & PERFORMANCE
9 Min/EMOM
Min 1:  30 Sec Handstand Hold (free-standing, bands or on wall)
Min 2: 30 Sec/AMRAP Alternating Leg V-ups
Min 3: 5 Front Squat @ 81%

FITNESS
Training:
“Carpe - 2“
12 Min/AMRAP
10 Hang Power Cleans 95/65
100 Singles

PERFORMANCE
Training:
“Carpe - 2”
12 Min/AMRAP
10 Hang Power Cleans 135/95
40 Double Unders

Training Notes:
Hang Power Clean - Load should be a TNG weight for at least the 1st 2 Rds.
TUESDAY 12/19/17​​
​         
FITNESS & PERFORMANCE
11 Min/EMOM
A: 5 Min/EMOM
Snatch - Build to a Heavy Single
Rest 1 Min

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

FITNESS
Training:
“Jam on it”
10 Min/AMRAP:
15 KB Swings 53/35
6 Slam Ball Slams 50/30
5/side Russian Box Steps

PERFORMANCE
Training:
“Jam on it”
10 Min/AMRAP:
10 Hang Power Snatches 75/55
3 Bar Muscle Ups
5/side Alternating Pistols

Training Notes:
Snatch and CNJ are both squat.
This workout is AEROBIC.  Choose modifications to keep your output steady.
Bar Muscle Ups - Modify with jumping  or 2xC2B/COB
Russian Box Steps - height of the box should be at or below the crease of the knee.
WEDNESDAY 12/20/17
​​   
FITNESS & PERFORMANCE
10 Min/EMOM
A: 3 Min/EMOM
1 Clean and Jerk @ 70%
Rest 2 Min

B: 5 Min/EMOM
3 Stiff-Legged Deadlifts (add weight from last time)

FITNESS
Training:
“Pivot”
*10 Min Cap*
15-12-9
Front Squat 135/85
Jumping C2B
T2Barbell

PERFORMANCE
Training:
“Pivot”
*10 Min Cap*
15-12-9
Overhead Squat 155/105
C2B Pull Up + T2B - UB

Training Notes:
C2B + T2B - Must be Unbroken.
Complete 1 C2B, then 1 T2B, then 1 C2B, then 1 T2B until you complete 15 ‘sets’  If you complete the C2B rep and come down without completing the T2B, you must redo the C2B and T2B ‘set’.
Each C2B+T2B = 1 rep
OHSQ - Choose a load you could do 15 Unbroken
Fitness - Complete 15 of all movements, then 12, then 9.
FRIDAY 12/22/17
   
FITNESS
Training:
“Games OPEN WOD 12.3”
18 Min/AMRAP
15 Box Jumps 20”
12 S2O  95/55
9 Toe Ups 4’/4’

PERFORMANCE
Training:
“Games OPEN WOD 12.3”
18 Min/AMRAP
15 Box Jumps 24/20
12 S2O  115/75
9 T2B

Training Notes:
Workout is Aerobic and should be paced appropriate to your output for each movement.
Performance - You must jump all box jumps.
SATURDAY 12/23/17​

FITNESS
Training:
"OTG 12 Days of
Christmas"
1 - DeadHang Pull Up/Negative
2 - Ladder - Single Step
3 - Push Up
4 - Sit Up
5 - Walking Lunges x 2 (10)
6 - Box Jumps 20”
7 - KB Swings
8 - No Push Up Burpees
9 - Ring Rows
10 - Singles x 5 (50)
11 - Burpees
12 - Row - Calories

PERFORMANCE
Training:
"OTG 12 Days of
Christmas"
1 - DeadHang Pull Up
2 - Ladder - Single Step
3 - HSPU
4 - T2B
5 - Jump and Switch
Lunges x 2 (10)
6 - Box Jumps 20”
7 - KB Swings
8 - No Push Up Burpees
9 - Pull Ups
10 - Double Unders x 2 (20)
11 - Burpees
12 - Row - Calories

Training Notes:
OTG 12 Days of Christmas - Complete 1, then 2,1 then 3,2,1 then 4,3,2,1 etc up to 12.
Ladder - broken up into 2 runs
Once you’ve completed and have some time try to repeat 1 more time.
Have FUN!  Merry Christmas!!