Workout of the Day/Blog

6/7/18

June 6, 2018
Mobility: Thoracic Spine Skill: Turkish Get-ups Midline/Stability: 3sets 3 TGU each 60sec Sandbag Carry 2x Bottoms Up Kettlebell Carry 25-40ft Seal Walk Workout of the Day Option 1- Stroke rate row Option 2- Skills 1 Option 3- 2 person team 1200m Row with partner in plank hold 60 V-ups 60 Russian Twists (20/14 med ball) 60 Ball Toss Sit-ups 60 Flutter Kick (2 count) 1200m Run with partner in heavy KB farmer’s ho

6/6/18

June 5, 2018
Warm-up: 200m Run then 3rds of: 10 Plank Punch 5 High Box Step-up each 10 Glute Bridge @1113 Strength: 1a) Bench Press 3x5 @75/80/85% 1b) Deadlift 3x5 @75/80/85% Workout of the Day EMOM x 15 1) Dumbbell Box Step Overs x 8 (50/35) 2) 5 Ball Slam (25/15) + 8 Toes to Bar 3) 8 Push-up + 15 Double-unders

6/5/18

June 4, 2018
Rowing Technique Practice: Intervals @ strokes per minute of 24/26/28/30 Workout of the Day 1000m Row 750m Run 50 Alternating Dumbbell Snatches (50+/35+) 25 Overhead Plate Lunges (25/15) Finish: 3 sets 30sec Side Plank Left 30sec Side Plank Right 60sec Hollow Hold or L-sit Flutter Kicks

6/4/18

June 3, 2018
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 8 Horizontal Ring Row Strength: Front Squat 3x5 @75/80/85% Workout of the Day 20 Thruster (95/65) 20 Pull-ups 10 Clusters (135/95) 20 Pull-ups 20 Thrusters (95/65)

6/1/18

May 31, 2018
Warm-up: 200m Run then 3rds of: 8 Overhead Banded Spilt Squat 3 1 ¼ Front Squat 5 Thruster Strength: Build to 10RM Back Squat Workout of the Day 1min AMRAP Wall Ball (20/14) Rest 1min 5min AMRAP 2,2,4,4,6,6…etc Power Clean (135/95) Lateral Bar Burpee Rest 1min 1min AMRAP Wall Ball

5/31/18

May 30, 2018
Mobility: Chest/Pecs Skill: Toes to Bar Workout of the Day EMOM x 15 1) 20 Double-unders + 6-8 Toes to Bar 2) Dumbbell Box Step Overs x 6-8 reps 3) Row 14/12 Cal or Bike 12/9

5/30/18

May 29, 2018
Group Dynamic Warm-up Skill EMOM x 12 1) Rope Climb x 1-3 reps 2) Alternating Pistol x 10-12 reps 3) Strict Handstand Push-ups x 4-10 reps Strength: 1a) Sumo Deadlift 5x5 @13X2 1b) Strict Ring Dip x 6-8 reps

5/29/18

May 28, 2018
Barbell Warm-up Every 90sec x 10 sets Sets 1-4 High Hang Snatch + Hang Snatch Sets 5-8 Hang Snatch x 2 Sets 9-10 Hang Snatch x 1 Workout of the Day 2 person team. One person working at a time. Spilt reps evenly 60 Cal Row 80 Russian KBS (53/35) 100 Double-unders 80 Russian KBS 60 Cal Row

Murph or Morrison

May 27, 2018
Today we will honor Navy Lieutenant Michael Murphy and U.S. Army Specialist Scott Morrison. You have the option of completing either workout. You can choose to do the whole thing, half, or as a team. Please be very aware that both of these workouts are long and have a high volume of reps. Prepare yourself in terms of sleep and nutrition and please be safe. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

5/25/18

May 24, 2018
Warm-up: 200m Run then 3rds of: 10 Single Leg Banded Lunge 6 1 ¼ Goblet Squat w/ KB Strength: 1RM Back Squat Workout of the Day CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up

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