WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
MAX DEADLIFTS with 4" to 6" INCH DEFICIT
3 REPS. @ 50%
3 REPS. @ 60%
2 REPS. @ 70%
2 REPS. @ 80%
1 REP. @ 90%
1 REP. @ 100%
1 REP. @ 110%
1 REP. @ 120%
20 Min. CAP

STRENGTH W.O.D
3 DEADLIFTS #315(ELITE) #195(ELITE) #225(Rx) #195(Rx)
6 K.H.S.P.U OR H.S.P.U
80 DU'S OR 160 SU'S

5 ROUNDS FOR TIME: 18 Min. CAP


 

TUESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

STRENGTH/SKILL
RING MUSCLE UPS
15 Min CAP.

STRENGTH/METCON
20 WALL BALLS #20 #14
20 KETTLE BELL SWINGS #53 #35
25 CALS. ROW OR BIKE OR 400m RUN

15 PUSH PRESS #95 #65
15 TOES TO BAR
25 CALS. BIKE OR ROW OR 400m RUN

12 OVER HEAD SQUATS #95 #65
12 PUSH UPS
25 CALS. ROW OR BIKE OR 400m RUN

9 S.D.H.P #95 #65
9 H.S.P.U
25 CALS. ROW OR BIKE OR RUN 400m

FOR TIME: 35 Min. CAP

 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
POWER CLEAN AND JERK
3 REPS. @ 55%
3 REPS. @ 65%
3 REPS. @ 75%
3 REPS. @ 85%

20 Min. CAP

STRENGTH/METCON
3 POWER CLEAN & PUSH JERK #175(Rx) #135(Rx)
3 TOES TO BAR
15 CALS. BIKE OR ROW

6 POWER CLEAN & PUSH JERK #155(Rx) #125(Rx)
6 TOES TO BAR
20 CALS. ROW OR BIKE

9 POWER CLEAN & PUSH JERK #135(Rx) #115(Rx)
9 TOES TO BAR
25 CALS. ROW OR BIKE

12 POWER CLEAN & PUSH JERK #115(Rx) #105(Rx)
12 TOES TO BAR
30 CALS. ROW OR BIKE

15 POWER CLEAN & PUSH JERK #105(Rx) #95(Rx)
15 TOES TO BAR
35 CALS. ROW OR BIKE

35 MIN. CAP






 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
FRONT SQUATS
1 REP. @ 55%
1 REP. @ 65%
1 REP. @ 75%
1 REP. @ 85%
1 REP. @ 95%
20 MIN. CAP

STRENGTH W.O.D
2 FRONT SQUAT #175(Rx) #135(Rx) #155(Rx2) #115(Rx2)
3 DEADLIFTS #225(Rx) #175(Rx) #195(Rx2) #135(Rx)
1 ROPE CLIMB

5 ROUNDS FOR TIME: 15 MIN. CAP
Athlete will use two bars to perform this workout. Good Luck!



 

THURSDAY'S BIRTHDAY WORKOUT OF THE DAY

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WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

HAPPY BIRTHDAY JIMMY!!!
"CHIU"
34 CALS. ROW OR BIKE
34 TOES TO BAR
34 OVER HEAD SQAUTS #75 #55
34 PUSH PULL UP
34 MEDBALL CLEANS #30 #20
34 CALS. ROW OR BIKE
34 THRUSTERS #75 #55
34 PUSH UPS
34 KETTLE BELL SWINGS #53 #35
34 MT. CLIMBERS
34 CALS. ROW OR BIKE
34 POWER SNATCHES #75 #55
34 V-SIT UPS
34 WALL BALLS #20 #14
34 BURPEES
34 CALS. ROW OR BIKE

FOR TIME: 50 MIN. CAP

 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
PRACTICE H.S.P.U - KIPPING H.S.P.U - WALKING .H.S
15 Min. CAP

STRENGTH W.O.D
3 S.T.O #155(Rx) #115(Rx) #135(Rx2) #95(Rx2) (Scaled) #95 #65
3 BOX JUMPS 24/20
50 DU's OR 100 SU'S

3 ROUNDS FOR TIME: 10 Min. CAP
S.T.O = PUSH PRESS, THEN PUSH JERK, THEN SPLIT JERK.

COOLDOWN/CARDIO
MAX CALORIE BIKE OR ROW FOR
30 SEC. ON
30 SEC. OFF

12 ROUNDS
TRY TO ACHIEVE AS MANY CALORIES IN 30 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 12 ROUNDS.

 

MONDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
POWER CLEAN
3-3-3-3-3
HANG CLEAN
3-3-3-3-3
SQUAT CLEAN
3-3-3-3-3

MEMBER WILL COMPLETE THREE SKILLS FOR 30 MIN. YOU WILL START WITH A WARM UP SET, AND GRADUALLY GO UP IN WEIGHT. REMEMBER THIS IS NOT A MAX, SO LIFT ACCORDINGLY.
30 MIN. CAP

STRENGTH W.O.D
1 CLEAN COMPLEX #155(Rx) #125(Rx) #135(Rx2) #115(Rx2) (Scaled) #95 #65
3 ROUNDS OF "CINDY"

4 ROUNDS FOR TIME: 15 MIN. CAP




 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
DEADLIFTS WITH 4" INCH DEFICIT
2 REPS. @ 50%
2 REPS. @ 60%
2 REPS. @ 70%
2 REPS. @ 80%

20 Min. CAP

BENCHMARK FRIDAY!!
"DIANE UNBROKEN"
21-15-9
DEADLIFTS #225(Rx) #155(Rx)
H.S.P.U

FOR TIME: 15 Min. CAP

CARDIO/ENDURANCE
MAX CALORIE BIKE OR ROW
45 SEC. ON
15 SEC. OFF

10 ROUNDS = 10 Min. TOTAL TIME
TRY TO ACHIEVE AS MANY CALORIES IN 45 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 10 ROUNDS. MEMBERS! TRY TO BEAT YOUR SCORE FROM WEDNESDAY! GOOD LUCK!

FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

CARDIO/ENDURANCE SKILL
MAX CALORIE BIKE OR ROW FOR
45 SEC. ON
15 SEC. OFF

10 ROUNDS = 10 Min. TOTAL TIME
TRY TO ACHIEVE AS MANY CALORIES IN 45 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 10 ROUNDS. MEMBERS! TRY TO BEAT YOUR SCORE FROM WEDNESDAY! GOOD LUCK!

BENCHMARK FRIDAY!
"FRAN"
21-15-9
THRUSTERS #135(ELITE) #115(ELITE) #95(Rx) #65(Rx)
PULL UPS

15 MIN. CAP

"ANNIE"
50-40-30-20-10
DU'S OR SU'S
V-SIT UPS

10 MIN. CAP