Workout of the Day

07/25/17

Flagship Financial District, Flagship Upper Market – F | Performance

Push Jerk (1-1-1-1-1)

No pressing out. As heavy as technique allows

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30x DB Thruster 35/20

30x DB Renegade Row 35/20

7/24 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)

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

C: Metcon (No Measure)

Cool Down and Mobility

07/24/17

Flagship Financial District, Flagship Upper Market – F | Performance

Deadlift (E3MOM)

2x Deadlift (3 second pause at top) every 3 minute on the minute for 15 minutes at 85-95%

Metcon (AMRAP – Rounds)

14 Minute EMOM:

Odd- 10x OHS 95/65

Even- 15x C2B Pull Ups

7/23 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Reps)

4 Rounds

3min ON/ 3min OFF

400m Run

80 DU’s/ 160 Singles

Max Ball Slams in Remaining Time.
Rest 3min before starting part B.

C: Metcon (AMRAP – Rounds)

10min EMOM

Odd min- 45sec. Handstand hold

Even min.- 12 Hollow Rocks & 12 Arch Rocks

D: Metcon (No Measure)

Cool Down and Mobility

07/23/17

Flagship Financial District, Flagship Upper Market – F | Performance

Split Jerk (2-2-2-2-2)

No pressing out. As heavy as technique allows.

Metcon (Time)

For Time:

100x Pull Ups

100x Double Unders

100x KB Swing 70/53

100x Overhead Squat 95/65

07/22/17

Flagship Financial District, Flagship Upper Market – F | Performance

Handstand Skills (No Measure)

Practice/Progress the following:

– Kick to handstand

– Wall Walk

– Handstand (Supported and Unsupported)

– Handstand Walk

Metcon (AMRAP – Rounds)

20 Minute Max Unbroken Rounds:

12x Deadlift 155/105

9x Hang Power Clean 155/105

6x Push Jerk 155/105

7/22 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (No Measure)

2 Station Partner WOD

Station 1: Every 3min for 5 Rounds

15/12 Cal Row

8 DB Snatch Per Side

Station 2: Every 3min for 5 Rounds

400m Run

Max Pull Ups
*4min Transition for partners to switch stations.

c: Metcon (No Measure)

Tabata

Hollow Rocks/ Arch Rocks

D: Metcon (No Measure)

Cool Down and Mobility

7/21 HERO

Flagship Financial District – Special Events

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here

07/21/17

Flagship Financial District, Flagship Upper Market – F | Performance

Pistol Progression (No Measure)

Metcon (Time)

4 Rounds For Time:

20x Alternating Pistols

15x Pull Ups

10x HR Push Up

07/20/17

Flagship Financial District, Flagship Upper Market – F | Performance

Power Clean (2-2-2-2-2)

As heavy as technique allows

Metcon (Time)

For Time

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

Thruster 135/95

Burpee Box Jump 24/20