Workout of the Day

Strength 1.7

Flagship Financial District – F | Strength Development

A: Warm-up (No Measure)

Warm Up

B: Back Squat (4 X 4 of 1 1/4 Squats)

C: Metcon (No Measure)

Accessory Work (SuperSet)

4 X 8 Strict Pull Ups

4 x 10 DB Press (Per Side)

D: Metcon (No Measure)

Soft Tissue Work/Mobility

11/20 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Thruster

Build to a heavy double in 12 minutes (from the ground)

Metcon

Just When I Thought I Was Out… (AMRAP – Reps)

EMOM 14:

Min 1: 1 Thruster (95/65), 1 Toes-to-Bar

Min 2: 2 Thrusters / 2 TTB

Min 3: 3 / 3

4/4, 5/5, etc.

once failure occurs, take 1 min. rest and then start going back down with the last completed round. If you get back to 1, start going back up again.
Everyone stops after 14 minutes.

Your score is your highest COMPLETED round

11/20 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (4 Rounds for time)

Every 4min for 20min.

15 DB Thrusters

1 Lap Burden (Dynamax) Run

Finisher

Tabata Midline Finisher

Coach Choice on Movements

Cool Down/Mobility

11/19 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Metcon

Metcon (4 Rounds for time)

4 Rounds:

Row 500m

Rest 3:00
Goal is to row the fastest 500m that you can maintain for ALL 4 ROUNDS

Weightlifting

A: DB Bench Press (4×10)

B: Barbell Bent-Over Row (4×10)

Supinated grip

Gymnastics

C: Ring Extensions (4x 5/side)

overhead or out to the side

D: 1-arm Ring Rows (4x 5/side)

4 supersets of all the movements, for quality, in any order

11/19 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (Time)

0-10min AMRAP

20/15 Cal Row

10 DB Power Cleans

10-13min Rest

13-23min AMRAP

400m Run

10 DB Front Squats

23-26min Rest

26-?min 10-9-8-7-6-5-4-3-2-1

Hollow Rock

Arch Rock

Burpee

Cool Down/Mobility

11/18 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (No Measure)

Accessory Work (SuperSet)

4 x 8 Eccentric Pistols on Box (Per Leg)

4 x 60sec Weighted Plank Hold
*Athlete will start at top of pistol on box, control descent with a 3sec Tempo down, 0sec at bottom and 1sec ascent.

*Athletes can add weight by using a D-Ball or Dynamax Ball.

*Focus on the eccentric portion of the pistol, athlete can use ground to assist back up as a scale.

Metcon (AMRAP – Reps)

4 Rounds

1min. Max Cal Row/Bike/Ski

1min. Max KB Swings

1min. Max Burpee

1min. Rest
*10sec Transition between stations.

Cool Down/Mobility

11/19 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Back Squat (2 w/3s descent)

EMOM 8

Start light, ~50% of 1RM, add each minute.

No belts, no oly shoes. Not about the numbers here, keep good speed coming up.

Big classes – swap weights fast if you’re partnering up!

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Partner-style: run together, then split the 30/30 reps as desired each round

If you want do the full Kelly on your own, just know what you’re getting into – your legs will be smoked for a couple days

Finisher

Warm-up (No Measure)

200m in Waiter Walk, AHAP (DB overhead, KB at side)
(if there’s time after Kelly)

11/17 Happy Hour Hero Wod

Flagship Financial District – Special Events

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

11/17 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

1 Power Clean + 3 Jerks

Work up to a smooth, heavy set in 10 minutes
(Push Jerk)

Metcon

Alicia’s a Jerk (Time)

For Time:

1-2-3-4-5-6-7-8-9-10 Push Jerks

1 Round of Weber after each round

1 round of Weber =

4 Strict Pullups

10 Mountain Climbers (R/L is 1 rep)
15 min cap

Target 60-70% of today’s complex for your weight

Alicia Weber holds many fitness records, like pullups and pushups – she once did 1 HOUR of consecutive pushups and mtn. climbers!

Strength 2.8

Flagship Upper Market – F | Strength Development

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (Weight)

Box Squats (5×5)

5xBar,2,2,2,5×5
*Work doubles up to a weight for 5×5.

C: Metcon (Weight)

Accessory Work

Farmers Carry x 40m
*Work up to a heavy 40m pass.

*Can be done using KB, Hex Bar or Farmers carry bar.

D: Metcon (No Measure)

Soft Tissue Work and Mobility