Daily Workout

Strength 1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s. - 1 Count squeeze at top 2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s. Metcon "Pavement" 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3: (53, 35) L2: (45,...

Strength 1) Wide Stance Box Squat: 8 x 3 @60%, every 60s. - Use a 15" Box (parallel) 2) Speed Deadlift: 6 x 1 @70%, every 30s. - Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets. Metcon "Chuck Taylors" AMRAP 8: 10 Deadlifts...

GPP "Strongman Thursday" - Heavy Sledpush - Heavy Farmer Carry - Stone to Shoulder or Overshoulder - Logpress *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each *If you do not have any strongman equipment perform AMRAP 20: Farmer...

Strength 1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight. - +5% from last week. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4,...

Metcon "Beastmode" EMOM 20: ODD Minutes: 10 Calorie Row EVEN Minutes: 10 Burpees L2: (8 Calories) (8 Burpees) L1: (30s Max Calories) (30s of Max Burpees) *Score = Metcon #2 15 Minutes at zone 1 pace (60-70% of Max Effort) Run, Row, Bike, or Max Distance Sledpull...

Strength 1) Multiple Pause Front Squat: 1RM. Rest 2:00 - Pause below parallel for 1 count - Pause above parallel for 1 count *Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s. 2) Warm-up Power Cleans working above...

Strength 1) Speed Back Squats: 5 x 3 @85%, every 90s. 2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon "Adrenaline" AMRAP 8 of ascending...

Skill Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. *Use the same movement as last week to refine technique Metcon 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Wallballs (20, 14) 200m Run L2: (45, 25) (Knee lifts) (14, 10) L1: (35, 25) (Knee Lifts)...

Strength 1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4, using one moderate...

Metcon EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Mounain Climbers Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders L1: (8 Burpees per round) (Single Unders) *Score = total meters completed on...

Strength 1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s. 2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s. 3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s. 4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed. GPP 5 Rounds...

Open Gym 11AM-12PM