Workout of the Day

Strength 101

Flagship Financial District – F | Strength Development

A: Warm-up (No Measure)

Warm Up

B: Shoulder Press (1 X 5 Max Effort)

C: Metcon (No Measure)

Accessory Work (Super Set)

4 Sets of:

Single Leg KB RDL X 10 Per Side

Push Ups x 8-10 Reps

D: Metcon (No Measure)

Soft Tissue Work/Mobility

9/25 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Rounds and Reps)

20min Partner AMRAP

20 Cal Row

20 D-Ball Ground to Shoulder and Back to Ground*

20 V-Ups

20 KB Swings
*Ball must be controlled back to ground, DO NOT DROP!

*Athletes switch as nec.

*1 Athlete working at a time.

C: Metcon (No Measure)

Cool Down and Mobility

09/25/17

Flagship Financial District, Flagship Upper Market – F | Performance

Warm-up (No Measure)

Dynamic Hip Opener/Warm Up

Deadlift (2-2-2-2-2)

Lower and reset each rep without letting go of the bar.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (No Measure)

6 Minute AMRAP: Coach’s Choice Midline Accessory

09/24/17

Flagship Financial District, Flagship Upper Market – F | Performance

Pistol Progression (No Measure)

Metcon (AMRAP – Rounds)

8 Minute EMOM:

Weighted Pistol

Start at 1x/leg, add 1x rep every minute.

Choose any (or no) DB.

Metcon (Time)

4 Rounds For Time:

500M Run

15x Shoulder to Overhead 95/65

9x Box Jump 24/20

Metcon (No Measure)

Hip distraction/mob

9/24 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Handstand Push Up Progressions

B: Metcon (No Measure)

Every 4min for 24min.

Alternate between stations:

Station 1:

35/25 Cal Row or Bike

10 HSPU

Station2

530m Run

20 Wall Ball

C: Metcon (No Measure)

Coach Choice Midline Finisher and Cool Down

09/23/17

Flagship Financial District, Flagship Upper Market – F | Performance

Warm-up (No Measure)

Dynamic Hip Opener/Warm Up

Overhead Squat (3x AMRAP)

As close to 3/4 bodyweight as possible, aim for 10-12 reps per round.

Metcon (No Measure)

10 Rounds for Quality:

3x Power Clean

2x Push Press

1x Jerk

65-75%

Metcon (Time)

For Time: 40x Burpee Over Bar

9/23 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (No Measure)

10min EMOM

5 DB Power Cleans

10 Push Ups

2min Rest

10min EMOM

12 KB Swings

12 Air Squats

2min Rest

10min AMRAP

200m Farmers Carry

15 Burpee

C: Metcon (No Measure)

Cool Down and Mobility

9/22 HERO

Flagship Financial District, Flagship Upper Market – Special Events

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

09/22/17

Flagship Financial District, Flagship Upper Market – F | Performance

Muscle Up Progressions (No Measure)

Metcon (No Measure)

For Quality:

30x Ring Dips or 10x Strict Muscle Ups

Metcon (Time)

Teams of 2

3 Rounds For Time:

30x Wall Ball 20/14

30x Toes to Bar

Alternate as needed.

Metcon (Time)

For Time: 1k Run/Row

Strength 102

Flagship Financial District, Flagship Upper Market – F | Strength Development

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Back Squat (5X5)

Work up to a weight for 5X5.

C: Metcon (No Measure)

Accessory Work(SuperSet)

Strict HSPU 4X6-8

Strict Pull Ups 4×10-12

D: Metcon (No Measure)

Soft Tissue Work and Mobility