WORKOUT OF THE DAY

UPCOMING WORKOUTS

Monday 8-21-2017

Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
For Time:
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

ABOUT OUR WORKOUTS:

Our workouts are carefully designed to help you get into the best shape of your life.

In each class and workout, you can expect to see:

A constant emphasis on practicing proper technique, mechanics, & form

We want you moving correctly before any heavy weights or high intensity

Progressional strength & skill development

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.

We want you to always be progressing forward – no plateaus

Fun, creativity, and camaraderie

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

Week of 8/14-8/20

Monday
Strength
Clean
1 Clean + 2 Front Squats
EMOM x 10min @75%
WOD
50 Wallballs 20/14lbs
50 Calorie Row
50 Hang Power Snatch 75/55lbs

Tuesday
Strength
Jerk
6×2 @75-80%
WOD
5 Rounds
1 minute KB swings
1 minute Row
1 minute OHS 95/65
1 minute rest

Wednesday
Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

Thursday
Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Friday
Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Saturday
WOD
“Zeus”
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squat (Bodyweight)

Partner version-40 Reps

Sunday
Front Squats
EMOM x5min
5 reps @70%
Last minute max reps
WOD
12min AMRAP
100m Run
10 HPC 135/95
100m run
10 S2O

ABOUT OUR WORKOUTS

Our workouts are carefully designed to help you get into the best shape of your life.
In each class and workout, you can expect to see:

A CONSTANT EMPHASIS ON PRACTICING PROPER TECHNIQUE, MECHANICS, & FORM

We want you moving correctly before any heavy weights or high intensity.

PROGRESSIONAL STRENGTH & SKILL DEVELOPMENT

Far from random, never designed to crush you or beat you down, rather our workouts and classes are planned in advance to help all of our clients achieve and succeed.
We want you to always be progressing forward – no plateaus

FUN, CREATIVITY, AND CAMARADERIE

Working out is hard. We believe its best to be able to laugh, sweat, and struggle our way through our workouts with encouraging classmates and supportive coaches

GET INTO THE BEST SHAPE OF YOUR LIFE

Membership packages for your personal level of training and fitness goals

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GET INTO THE BEST SHAPE OF YOUR LIFE

MEMBERSHIP PACKAGES FOR YOUR PERSONAL LEVEL OF TRAINING AND FITNESS GOALS

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