Workout of the Day

7/16 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds and Reps)

12min Clock

Row 2000m

Remaining Time AMRAP

10 DB Front Squats

10 DB Push Press

10 Sit Ups

*Rest 5min

12min Clock

Run 2 Laps

Remaining Time AMRAP

10 KB Swings

10 KB Goblet Squats

:45sec Plank Hold

7/15 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

Every 4min for 24min.

Alternate between stations:

Station 1:

35/25 Cal Row or Bike

15 Goblet Squats

Station2

530m Run

20 D Ball Ground to Shoulder

B: Metcon (Time)

Midline Finisher

4 Rounds

15 UB T2B

1min UB Plank

07/15/17

Flagship Financial District, Flagship Upper Market – F | Performance

Cluster (2-2-2-2-2)

One continuous motion. As heavy as technique allows.

Metcon (Time)

4 Rounds For Time:

50x Thrusters 45/35

500M Row

07/14/17

Flagship Financial District, Flagship Upper Market – F | Performance

Deadlift (E3MOM)

3x Deadlifts Every 3 Minutes for 15 Minutes. 75-85%

3 second pause at top. Reset after each rep. Rounded back = no rep.

Metcon (AMRAP – Reps)

3 Rounds for Reps:

30 Cal Row

20x T2B

Max Unbroken Ground to Overhead 135/95

Score Total G2OH

15 Minute Cap

7/14 HERO

Flagship Financial District – Special Events

Strange (Time)

8 Rounds for time of:

600m Run

11 Weighted Pull-ups, 53#

11 Walking Lunge steps,

Carrying 53# Kettlebell

11 Kettlebell Thrusters, 53#
In honor of U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Strange, 25, of Philadelphia, PA, died on August 6, 2011
To learn more about Strange click here

7/13 Strength

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

A: Shoulder Press (1 X 5 Max Effort)

B: Metcon (No Measure)

Accessory Work (Super Set)

4 Sets of:

Single Leg KB RDL X 10 Per Side

Push Ups x 8-10 Reps

7/13 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

Strength and Stability

20min to complete 4-5 Rnds

10 S/L KB Deadlift Per Side

20 KB Front Rack Alt Lunge

45 sec. Rt Side Plank

45 sec. Lt Side Plank

*Rest as needed and repeat

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

80 DU’s

20 KB Swings

10 Burpee
*Choose 1 KB for Part A&B.

07/13/17

Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Dip (8-8-8-8-8)

Use dumbbells. Optional: 10 Push Ups between each attempt.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

Buy In: 100x Unbroken Double Unders (3 Minute Cap)

Front Squat 185/115

4x Burpee Over Bar

Start at 1x Front Squat and add 1 rep every round.

7/12 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (Calories)

5 Round Partner WOD

Partner A-2:30min

Row for Cals

:30sec Transition

Partner B-2:30min AMRAP

30 DU’s or 60 Singles

2 Burpee*

1min Rest and Repeat

*Add 2 Burpee to each round of AMRAP completed.

07/12/17

Flagship Financial District, Flagship Upper Market – F | Performance

Hang Snatch (E2MOM)

A: 2x Every 2 Minutes for 10 Minutes

B: 2x + 10 sec OHS Hold Every 2 Minutes for 10 Minutes

Below the knee. FULL Snatch. No pressing out. As heavy as techinque allows.

Metcon (AMRAP – Rounds)

Partner Stations (A/B)-

A: 6 Minute EMOM:

5x Hang Power Clean 135/95

5x Pull Up

Rest 2 Min

B: 6 Minute EMOM:

8x Ball Slam 50/35

8x Push Up

Score completed rounds