WORKOUT OF THE DAY

UPCOMING WORKOUTS

Sunday 7-23-17

Strength
Front Squat
4×8
@65-70%

Metcon
4 Rounds
200m farmers carry
200m run

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 7/17-7/23

Monday
Strength
Jerk
20 min
1RM
Metcon
“Optimus Prime”
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

Tuesday
Strength
Snatch
EMOM x 8min
1 Snatch+ 2 OHS @70+%
Metcon
For Time:
100 Double Unders
50 Pull-ups
25 OHS 115/80

Wednesday
Strength
Back Squat
5×2@85%
1xME
Metcon
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Thursday
Strength
Gymnastics
EMOMx 12min
Odd: Max HSPU/shoulder touches/hold
Even: 10 Ring Rows
Metcon
10 Rounds
5 T2B
6 KB Swings 70/53
7 Burpees

Friday
Strength
Clean
EMOM x10min
3 Power Cleans @70%
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Saturday
Metcon
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans

Sunday
Strength
Front Squat
4×8
@65-70%
Metcon
4 Rounds
200m farmers carry
200m run

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

SIGN UP

GET INTO THE BEST SHAPE OF YOUR LIFE

MEMBERSHIP PACKAGES FOR YOUR PERSONAL LEVEL OF TRAINING AND FITNESS GOALS

SIGN UP