Daily Workout

Happy Thanksgiving!!!! Open Gym 11AM-12PM

Strength 1a) Close Grip Floor Press: 3RM. Rest 2:00 - Take 5-6 sets and build to a 3RM. - Beginner: 5 x 5, using one moderate weight for all 5 "work-sets" 1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. Metcon Each for...

Metcon In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s x 3 Rounds *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups)

Strength Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00 - Take 8-10 total sets including warm-up sets. - 1.1 are clusters where you rest 10s between singles. - Adv: Build to 85-90% of 1RM. - Beginners: Spend 20 minutes working technique or sub Front Squat from...

Strength/Skill 1) Speed Back Squats: 6 x 4 @75%, every 60-90s. 2) Warm-up Bear Complex Metcon "Bear Grylls" In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) - Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65)...

Metcon Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters 25:00 Cap on this work: Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of...

Strength 1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s. - Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. 2) Warm-up Pull-ups for Metcon Metcon 4 Rounds,...

Metcon "600" For time: 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (53, 35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45, 30) L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings) 20:00 Cap

Strength 1) Front Box Squat: 2RM. Rest 2:00 - Beginner: Work up to a challenging set of 5. - Use a 13-15" Box 2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1 power clean + 1 squat clean. Rest 60s. This is simply to get prepared...

Metcon "Andy" For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) L3: (95, 65) L2: (75, 55) (20, 14) L1: (65, 35) (25 Deadlifts each set) (30, 20, 15...

Accessory Accessory WOD EMOM 10: ODD Minutes: 50 Ft Bottoms-up KB Carry EVEN Minutes: *Athlete Choice *Choose one accessory movement for a body-part that needs work. Metcon AMRAP 4: 100m Run Rest 1:00 AMRAP 4: Max 100 Meter Farmer Carries (70, 53) Rest 1:00 AMRAP 4:...

Strength 1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s. - Rest 10s between set of 2. - Adv: Use added weight - Int. Bodyweight - Beg: Partner Assisted. *All sets should be challenging. Similar to last week, but done with a pronated grip. 1b) DB...