Category Archive for: Daily Workout

Saturday November 17, 2018

“How is the worst thing to happen to you actually the best thing that happened to you?” A. “Boxed Out” AMRAP 4 10M Shuttle Runs AMRAP 4 21 Hang Power Snatches @ 115/80 21 Burpee Box Jump Overs @ 24/20 AMRAP 3 10M Shuttle Runs AMRAP 3 15 Hang Power Snatches @ 115/80 15 Burpee…

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Friday November 16, 2018

“In order to grow you need to focus on things you’re not good at and make them better.” A. Big Clean Complex 0:00 1 Set @ 50% 4:00 1 Set @ 55% 8:00 1 Set @ 60% *Based off of 1RM Squat Clean A. Big Clean Complex is 9 reps 1 High Hang Squat Clean…

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Thursday November 15, 2018

“Training hard does not mean you are training smart. Training smart does not mean you are training easy.” – Max Schmarzo A. EMOM x 10 6 Power Cleans B. “Forever Young” Min 1: 10 T2B + AMRAP Sit Ups Min 2: 8 T2B + AMRAP Sit Ups Min 3: 6 T2B + AMRAP Sit Ups…

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Wednesday November 14, 2018

“Everything takes longer than you think” A. Front Squats 4×5 B. Route 99 – AMRAP 13 33 Thrusters @ 95/65 99 Double Unders 33 DB Box Step Overs 50/35 @ 24/20 99 Double Unders Performance = RX Fitness: @35/20 Fitness Light @ 20/10 Bonus: A. Muscle Snatch 2×5@35%, 2×5@40%, 5@40+ B. 5 SGPP + 2…

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Tuesday November 13, 2018

“Strength is imperative for proper form and form is imperative in demonstrating body control.For this reason we have a strength bias and promote strict movement before kipping.” A. EMOM x 20 odd: 6 Deadlifts + 5 Hang Power Cleans + 4 Shoulder to Over Head @ 155/105 even: 15/12 Cal Row Bonus: A. Clean Pull…

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Monday November 12, 2018

Thank you to all of our Veterans past and present! A. “Wade” – For Time Run 1200M then 4 Rounds of: 12 Strict Pull ups 9 Strict Dips 6 Strict Handstand Push ups then Run 1200M *If you have a 20 lb vest wear it. Scaled: 800M Run or walk 4 Rounds of: 12 Assisted…

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Sunday November 11, 2018

“Consistent, imperfect action will carry you further than brief moments of perfection.” – Chris Cooper A. “Rowing Rage” – 5 Rounds Min 1: Cal Row Min 2: Sit Ups Min 3: KB Swings @ 53/35 Min 4: Rest * Score is total reps

Saturday November 10, 2018

“You can succeed best and quickest by helping others to succeed.” A. “Iron Fist” – Teams of 3 70/50 Cal Bike or Row 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Rd 1: RX 95/65 | Scaled 65/45 Rd 2: RX 115/80 | Scaled 75/55 Rd 3: RX 135/95 | Scaled 95/65 Rd 4:…

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Friday November 9, 2018

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction” A. Snatch – 5 Rep Max Snatch (3 Minute window) B. 3 Rounds For Time: 10 Back Squats @ 135/95 15 HSPU Performance: BS @ 135/95 | DB Push Press @ 50/35 Fitness…

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Thursday November 8, 2018

“Few understand the overwhelming importance of anaerobic exercise to general fitness” A. 4 Rounds 21 Deadlifts @ 155/105 150′ Walking Lunges 21 Push Ups

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