Workout of the Day

7/20 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Reps)

2 Rounds

2-30sec work/30sec rest Intervals at each station:

St 1-DB Thrusters

St 2-Mtn Climbers

St 3-Calorie Row or Bike

St 4-Burpee

St 5-T2B
5min Rest before starting Part B

C: Metcon (Time)

B: Annie (Time)

50-40-30-20-10

Double-unders

Sit-ups
8min Cap

D: Metcon (No Measure)

Cool Down and Mobility

7/20 Strength

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

A: Deadlift (3X5)

B: Metcon (Weight)

5 x Farmers Carry/ Waiters Carry X 60m
*Athlete has a KB in Farmers carry and a DB in waiters carry.

*Athlete switches arms at 30m

07/19/17

Flagship Financial District, Flagship Upper Market – F | Performance

Front Squat (E2MOM)

3x Front Squat from rack every 2 minutes on the minute for 10 minutes at 75-85%

Metcon (AMRAP – Rounds and Reps)

2 Rounds – 5 Minute AMRAP:

6x DB Snatch 55/35

6x Unbroken T2B

Rest 2 Min

7/19 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Rounds and Reps)

10min Partner AMRAP

A. 250m Row Sprint

B. 1 Round of:

10 Air Squats

10 HR Push Ups

10 Mtn. Climbers
Rest 5min before starting part B, athletes must complete 50 sit ups during rest break.

C: Metcon (AMRAP – Rounds and Reps)

10min WOD

Buy In-200 DU’s

Then AMRAP

10 Ring Rows

15 Wall Ball

10 Med Ball Sit Ups

D: Metcon (No Measure)

Cool Down and Mobility

07/18/17

Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Pull-ups (3-3-3-3-3)

Use dumbbells

Metcon (Time)

10 Rounds For Time:

10x O/H DB Reverse Lunge 45/25

4x HSPU

6x Ball Slam 50/35

7/18 Strength

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

A: Back Squat (4 X 8)

B: Metcon (No Measure)

Accessory Work (Super Set)

4 Sets of:

Cossack Squat x 6 Per Side

Strict Pull Ups x 6-8

7/18 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

6min AMRAP

15 Cal Row

10 Burpee over Erg

Rest 2min

6min AMRAP

30 UB DU’s

10(Total) Lunge weighted w/ Plate OH

Rest 2min and Repeat

B: Metcon (No Measure)

Coach Choice Midline Finisher

07/17/17

Flagship Financial District, Flagship Upper Market – F | Performance

Power Snatch (EMOM)

2x Power Snatch EMOM for 10 minutes at 60-70%

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

7/17 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (Distance)

4- 5min Intervals

Station 1:

Max Meter Row

Station 2:

AMRAP

10 DB Deadlifts

10 DB Thrusters

10 Burpee
*Rest 3min between each interval.

*Athletes switch stations at each interval.

B: Metcon (AMRAP – Reps)

5min AB’S

AMRAP

10 Sit Ups

10 Russian Twist

10 Flutter Kicks

*Rest as needed in plank.

07/16/17

Flagship Financial District, Flagship Upper Market – F | Performance

Muscle Up Progressions (No Measure)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

3x Muscle up

6x Power Clean 185/115

9x Box Jump 24/20

400M Run