Workout of the Day

1/11 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Ring Skill Work – 5 Sets

Warm-up (No Measure)

Ring Swings
8-12 swings practicing excellent hollow/arch shapes

Warm-up (No Measure)

Ring Pullups
4-6 pullups or bent-arm lat pulls from toes

Warm-up (No Measure)

Ring Transitions
2-3 per set

Metcon

Metcon (AMRAP – Reps)

10 min Ladder

– 2 Pullups or 1 MU

– 2 D-Ball Lunges (50/35)

– 4 Pullups or 2 MU

– 4 Lunges

– 6 Pullups or 3 MU

– 6 Lunges

– etc
D-Ball held bear-hug style

Pullups can be strict, kipping, butterfly, or CTB, but stick with the same type the whole workout

Rx+ = Muscle Ups, doing 1/2 the # of pullups each round

Accessory

Metcon (No Measure)

Banded Pulldowns (superset)

4×10 Straight-arm

4×10 Kneeling bent-arm

Strength 3.2

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 (3,3,3,3×5)

Cool Down/Mobility

1/10 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review and Running Drills

Metcon (AMRAP – Rounds and Reps)

22min Partner AMRAP

1 Lap Run

40 KB Swings

40 Air Squats

40 DB Pull Thrus in Plank
*Partners will complete run together, split up additional movements as nec.

Finisher

Tabata:

Flutter Kicks (Maintain Hollow Hold)

Sit Ups

Cool Down/Mobility

1/10 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

EMOM

Every 2 minutes for 5 sets

1 Squat Snatch + 4 OHS

Metcon

Metcon (Time)

Anniebel

50-40-30-20-10

– Double Unders

– Situps

3 Squat Snatches after each round (135/95)
15 min cap

Rx+ = 5 snatches each round

If mobility keeps you from a safe OHS position, go power snatch

Strength 3.1

Flagship Upper Market – F | Strength Development

Warm-up

Movement Review

Back Squat (10 empty bar, 5,5,5,5,20)

Goal is to find a baseline 20 rep back squat, no failures

Deadlift (3,3,3,3×5)

Cool Down/Mobility

1/9 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

250m Row/Ski

15 Push Ups

10 Pull Ups

*Rest 2min

6min to accumulate max time in plank, 2 burpee at each break in plank.

*Rest 2min

10min AMRAP

40 DU’s

20 Forward Lunge

10 Parallette Dips

Finisher

Tabata Midline Work (Coach Choice on Movements)

Cool Down/Mobility

1/9 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Metcon (4 Rounds for reps)

In 2 minutes:

– 10 KB Hang C&J (5/arm)

– 5 Power Cleans (building)

– Max Pushups

Rest 3 min between rounds
Add each round on the PCs if they feel good – but keep them touch-n-go or fast singles

If you know your 1RM, try ~55-65-75-85%

Note your weights used

Metcon

Black and Blue (Time)

5 Rounds:

– 10 Power Cleans (135/95)

– 10 Burpees
10 min cap

Strength 3.1

Flagship Financial District – F | Strength Development

Warm-up

Movement Review

Back Squat (10 empty bar, 5,5,5,5,20)

Goal is to find a baseline 20 rep back squat, no failures

Deadlift (3,3,3,3×5)

Cool Down/Mobility

1/8 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review and Pistol Progressions

Metcon (AMRAP – Reps)

30min EMOM

Min 1- 50sec Max Meter Row/Bike/Ski

Min 2- 50sec Max Pistols

Min 3- 50sec Max T2B

Min 4- 50sec Max DU’s

Min 5- Rest
*Use remaining 10sec of each min as transition to next movement

Finisher

Tabata: Hollow Rocks and Arch Rocks

Cool Down/Mobility

1/8 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Every 4 minutes for 5 sets

A1: Back Squat (3 @ 15X1)

that’s FIVE full seconds at the bottom

start ~50% of 1rm, end around 70%

A2: Farmer’s Carry (1 minute)

stand still if you want, but KBs or DBs stay in your hands for 1 min

Metcon

Metcon (Time)

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

– Pull-Ups

– Box Jumps (24/20″)
10 min cap

RX+ is strict pullups and 30/24″