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 6/26/17​​
   
FITNESS
Training:
“Breathtaking”
6 Rds
10 1/arm DB Snatch 35/20
15 Wall Ball 14/10 - 10’
75 Singles

PERFORMANCE
Training:
“Breathtaking”
6 Rds
10 1/arm KB Snatch 53/35
15 Wall Ball 20/14 - 10’
30 Double Unders

Supplemental Training:
Coach’s Call

Training Notes:
DB/KB Snatch - 5/arm - start with weaker arm each set
TUESDAY 6/27/17​​

FITNESS
Training:
"Strike Back"
5 Rds
5 FRSQ
10 Burpees
15 Ring Rows/Jumping Pull Ups
Rest 3 Min

PERFORMANCE
Training:
"Strike Back"
5 Rds
5 Hang Squat Snatch
7 Burpee Box Jumps 24”
15 Pull Ups
Rest 3 Min

Training Notes:
This workout should be done AFAP.  Goal is to do all movements Unbroken and keep all intervals the same with minimal degradation.  Goal is Sub 1:30 each interval.
Be sure to take care of your hand maintenance.
Front Squat/Hang Squat Snatch - TNG/UB.  Increase loads if possible.
WEDNESDAY 6/28/17

FITNESS
Training:
"Cornerstone"
For time:
1000m Run
100 Squats
60 KB Swings 1.5/1pd

PERFORMANCE
Training:
"Cornerstone"
For time:
1000m Run
50 Pistols
30 Hang Power Cleans 225/155

Supplemental Training:
Coach’s Call

Training Notes:
H. P. Clean - Should be Heavy - Pick a load that could do 5 Unbroken. Modify Up/Down accordingly
THURSDAY 6/29/17
   
FITNESS & PERFORMANCE
Lift:
10 Min
Turkish Get-Up
Build to a Heavy Single for each side

FITNESS
Training:
"Zig Zag"
7 Rds
30 sec/AMRAP
30 ft Shuttle Sprints
30 sec/AMRAP
Singles
60 sec Rest

PERFORMANCE
Training:
"Zig Zag"
7 Rds
30 sec/AMRAP
30 ft Shuttle Sprints
30 sec/AMRAP
Double Unders
60 sec Rest

Training Notes:
Turkish Get-Up (TGU) - Looking for a max load to standing position - you do not have to return to starting position with weight.  Alternate arms starting with the weaker arm.  You may use: DB, KB, BB, People, etc
Zig Zag - MAP 2: Workout is Aerobic and designed for consistent output over 7 rounds.  Pace accordingly.
   
FRIDAY 6/30/17

FITNESS & PERFORMANCE
MFRT:
8 Min/EMOM
Even: 5 Strict Press    
@ 75%
Odd: 5 Seated Box Jumps

FITNESS
Training:
"Deranged"
21-15-9
Push Press 115/75
T2Barbell

PERFORMANCE
Training:
"Deranged"
21-15-9
Shoulder to Overhead 155/105
K2E

Training Notes:
Push Press/S2O - Choose a weight that you can do 15 Unbroken reps
Seated Box Jumps - sit to a 20” box and jump to increasing heights each rd (designed to build explosiveness)
SATURDAY 7/1/17
   
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 12/07 serving our country.  Thank you for your service and ultimate sacrifice. RIP

FITNESS
Training:
“Team Badger”
Teams of 2:
3 Rds
60 Medicine Ball Cleans 20/14
60 Ring Rows
800m Run

PERFORMANCE
Training:
“Team Badger”
Teams of 2:
3 Rds
30 Squat Cleans 115/75
45 Pull Ups
800m Run

or

“Badger”
3 Rds
30 Squat Cleans 95/65
30 Pull Ups
800m Run

Training Notes:
HERO WOD - Can be done in teams of 2 or individually.  Push yourself just a little bit harder today to honor one of our fallen.
Teams of 2:
Split up reps how you see fit and complete the runs together.  You must complete the movement you’re on to advance to the next one.