Workout of the Day

Strength 3.4

Flagship Upper Market – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets, 1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Shoulder Press (3-4 warm ups sets, 4×8 per side)

S/A DB Press with KB in front rack of opposite arm.

Cool Down/Mobility

1/18 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (Distance)

4- 5min Intervals

Station 1:

Max Meter Row/Ski or Bike

Station 2:

AMRAP

10 Step DB Death March

10 DB Front Squats

10 Burpee
*Rest 2min between each interval, Accumulate 1min Plank during rest.

*Athletes switch stations at each interval.

Finisher

5min AB’S

AMRAP

10 Sit Ups

10 Russian Twist

10 Flutter Kicks

*Rest as needed in plank.

Cool Down/Mobility

1/18 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Warm-up (No Measure)

Inverted ring skill work

Partner Metcon

Metcon (Time)

4 Rounds each:

– 12 Deadlift (225/155)

– Partner in D-Ball Bear Hold (AHAP)

Then

4 Rounds each:

– 65 Double Unders

– Partner in L-Hang Hold

Finisher

Alternating Tabata (No Measure)

Hollow/Arch Holds

1/17 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

15 minutes to build in this complex:

2 Push Press + 2 Jerks

From the rack

Split or Push Jerk

Shoot for 6-7 sets total

Metcon

6/29/17 (Time)

4 Rounds for Time:

12x Shoulder to Overhead 95/65

12x Ball Slam 50/35

12x Burpee
(6/29/17 repeat – 14 min cap max)

Strength 3.4

Flagship Financial District – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets, 1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Shoulder Press (3-4 warm ups sets, 4×8 per side)

S/A DB Press with KB in front rack of opposite arm.

Cool Down/Mobility

Strength 3.3

Flagship Upper Market – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets,1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Deadlift (3,3,3,3×3)

Todays deadlift is from a 1″ deficit.

Cool Down/Mobility

1/16 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review and Running Drills

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

1 Lap Burden Run (Take Dynamax Ball on Run)

30 Wall Ball

30 Box Jumps

30 Hollow Rocks
*Partners run together

*Partners switch as nec. on the Wall Ball, Box Jumps and Hollow Rocks

Finisher

Max Plank Hold

*1 attempt w/ a 5min Cap

*Athlete must keep all hands and feet on ground at all times.

Cool Down/Mobility

1/15 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 Lap Run

20 KB Swings

20 Alt Lunge w/ KB in Farmers Carry

*Rest 5min

12min AMRAP

10 Burpee

15 KB Goblet Squats

20 Mtn Climbers

Cool Down/Mobility

1/14 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

1/14 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Warm-up

EMOM 12, alternate each minute for warmup

Warm-up (No Measure)

1-3 Rope Climbs

Warm-up (No Measure)

5 Deadlifts, building

Warm-up (No Measure)

5 DB Power Cleans + 5 Box Jumps

Metcon

A: Jeanita’s Going Away Wod Part I (AMRAP – Reps)

3 min per station, 1 min rest between:

Keep track of your reps!

– Rope Climbs

– Deadlifts (255/175)

– DB Power Cleans (55/35)

– Box Jumps (30/24)

Rest

1 minute

B: Jeanita’s Going Away Wod Part II (Time)

Then, For Time:

– 10 reps at each station

(or 1/2 your total reps at that station in part A, whichever is lower)
Give some fist bumps to Jeanita, who’s leaving San Francisco (and therefore us) next week. We’ll miss you!