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 8/14/17​​​​

FITNESS
Training:
“Collapsed Lung”
27-21-15-9-3
Squat Cleans 75/55
Full ROM Push Ups

Then immediately following:
Complete 3 Min/AMRAP of:
Burpees

PERFORMANCE
Training:
“Collapsed Lung”
27-21-15-9-3
Squat Cleans 95/65
Dynamic Lateral Push Ups

Then immediately following:
Complete 3 Min/AMRAP of:
Burpees

Training Notes:
Squat Clean - Each rep starts from the ground, passes through a full squat and finishes in the standing position.
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 - modify to a bench, bar, box if unable to do them on the ground.  No De-Loads.
Burpees - chest and thighs to deck with a full jump and clap at the top.
TUESDAY 8/15/17​​

FITNESS & PERFORMANCE
MFRT:
8 Min/E2MO2M
Strict Press
8-8 @ 65%
Push Press
8-8 @ 65%
16 Alternating Leg V-Ups

After each set of pressing complete 16 Alternating Leg V-Ups from the Hollow Position

FITNESS
Training:
“Snowball”
11 Min/AMRAP
Increasing reps of 3:
3 S2O 115/75
+
Increasing reps of 20:
20 Singles

PERFORMANCE
Training:
“Snowball”
11 Min/AMRAP
Increasing reps of 3:
3 S2O 155/105
+
Increasing reps of 10:
10 Double Unders

Training Notes:
Press/Push Press - Complete 8 Strict Presses then 16 Alt Leg V-Ups and rest the remainder of the 2 min.  Do the same thing once more then add weight and start the Push Press couplet for 2 rounds.
Reps for Performance are:
3/10, 6/20, 9/30, etc
Reps for Fitness are:
3/20, 6/40, 9/60, etc
1 round is completed when both the S2O and Jump Rope are completed.
WEDNESDAY 8/16/17
   
FITNESS
Training:
"Cataclysm"
10 Deadlifts 185/105
30 Ring Rows
30 Jumping Squats
8 Deadlifts 185/105
25 Ring Rows
25 Jumping Squats
6 Deadlifts 185/105
20 Ring Rows
20 Jumping Squats
4 Deadlifts 185/105
15 Ring Rows
15 Jumping Squats
2 Deadlifts 185/105
10 Ring Rows
10 Jumping Squats

PERFORMANCE
Training:
"Cataclysm"
10 Deadlifts 275/185
30 Pull Ups
30 Wall Ball 20/14 - 10’
8 Deadlifts
25 Pull Ups
25 Wall Ball 
6 Deadlifts
20 Pull Ups
20 Wall Ball
4 Deadlifts
15 Pull Ups
15 Wall Ball
2 Deadlifts
10 Pull Ups
10 Wall Ball

Training Notes:
Deadlifts - Choose a load that will challenge you to go Unbroken each round.
THURSDAY 8/17/17
     
FITNESS
Training:
“Tabata - Ballistic”
8 Rds/20 sec on:10 sec off
1. Box Jump Overs 20”
2. Anchored Abmat Sit Ups
3. Ball Tosses Over 7.5’ Bar
4. Seated DB Bicep Curls 20/10/hand

PERFORMANCE
Training:
“Tabata - Ballistic”
8 Rds/20 sec on:10 sec off
1. Box Jump Overs 24”
2. Anchored Abmat Sit Ups
3. Ball Tosses Over 7.5’ Bar
4. Seated DB Bicep Curls 25/15/hand

Training Notes:
This workout is AEROBIC and is designed to maintain high output across 8 rounds of each exercise.
There is a 30 sec Transition period after each 8 rounds.
Your score for each exercise is the lowest number you achieved.
Box Jump Overs - modify to step overs
Ball Tosses Over Bar - Goal is to not let the ball hit the ground during each interval.
Bicep Curls - yes, you read that right.  Sitting on a bench with a DB in each hand complete AMRAP of 2-handed curls for 20 sec and rest for 10.
FRIDAY 8/18/17

FITNESS
Training:
“Out of Order"
4 Rds
1. 200m Run
2. 15 KB High Pulls 53/35
3. 60 Singles
4. 10 Walking Lunges
5. 15 Ring Rows
Rest 4 Min

PERFORMANCE
Training:
“Out of Order"
4 Rds
1. 200m Run
2. 10/Arm DB Snatch 70/45
3. 40 Double Unders
4. 10 Pistols
5. 5 Ring Muscle Ups
Rest 4 Min

Training Notes:
Out of Order - Change the order of the movements for each round.
Keep your output under 5 mins relatively Unbroken
SATURDAY 8/19/17
      
FITNESS
Training:
“Crucible”
Teams of 2
120 Jumping Pull Ups
120 Front Squats 95/65
750 Singles
200 Alternating Leg V-Ups from the Hollow Position

*EMOM Both Teammates Must Complete:
2 Burpees

PERFORMANCE
Training:
“Crucible”
Teams of 2
120 Pull Ups
120 Front Squats 135/95
300 Double Unders
200 Alternating Leg V-Ups from the Hollow Position

*EMOM Both Teammates Must Complete:
2 Burpees

Training Notes:
Teams of 2 - Only 1 person works at a time.  You may go in any order you like, but must complete all of the reps of the movement you’re on before advancing.