Workout of the Day

1/7 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Partner Metcon

Metcon (AMRAP – Reps)

10min. Ladder…

10 HSPU’s (sub DB Push Press)

10 Deadlifts 225/155

10min. Ladder…

10 Jerks 115/75

10 Russian KBS 24/16kg

10min. Ladder…

10 Burpees

10 Front Rack Lunges 95/65

3min. Rest Between Stations
One works at a time, split reps as desired

Add 10 reps after each set in all ladders. So it will be 20 reps of both movements on round 2. Then 30 reps on round 3 etc…

1/7 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

0-8min AMRAP

2 D-Ball Ground to Shoulder

2 Lunge w/ D-Ball in Bear Hug

2 Burpee

*Add two additional lunge per completed round

8-10min Rest

10-24min AMRAP

15 Cal Row/Ski

5 Pull Ups

10 Push Ups

15 Squats

24-26min Rest

26-30min Midline Finisher (Max Reps)

Sit-Ups

Russian Twist

Plank Hold
Midline Finisher, athletes choice on movement, switch as needed.

Cool Down/Mobility

1/6 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Rope Climb Progressions (No Measure)

Practice/Progress the following:

– Hang

– Spanish Wrap

– Military Wrap

– Legless
Wear long socks or bring some kind of sleeve/protection for your shins/ankles

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

– 2 Rope Climbs

– 6 Hang Squat Cleans (135/95)

– 12 Hollow Rocks

– 16 Cal Erg or Bike

(12 if you weight < 150lb)

1/6 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

Buy-In: 25 Burpee

500m Row or 400m Burden Run

10 S/A KB Thrusters

10 KB Swings

40m S/A Farmers Carry(switch hands at 20m)
*Athletes must alternate between Run and Row each round

*Burden run= athlete must carry a Dynamax ball during run.

Finisher

Coach Choice Midline Work

Cool Down/Mobility

1/5 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

4 sets: each set = A1-A2-A3

A1: Push Jerk (5-5-5-5)

A2: Push Jerk (DBs) (5-5-5-5)

A3: Push Jerk (KBs) (5-5-5-5)

Move immediately from each to each – should take about 1 min total

Rest 3 min between sets

Try and add weight each set

Score weight of each on the last set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

– 21 Double Unders

– 15 Alt. DB Snatch (55/35)

– 9 Burpees

3 min rest

Then Repeat
Pick up where you left off

Score total of both AMRAPs

1/5 Happy Hour Hero Wod

Flagship Financial District – Special Events

Metcon

MCLAREN (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

– 3 Thrusters (50% Bodyweight)

– 5 Box Jumps (24/20 in)

– 7 Hand Release Push-Ups
British Hero WOD: Dedicated to Scott McLaren (20) Royal Regiment of Scotland who died in Afghanistan on 04/07/11 Also dedicated to Paul Watkins and Mark Palin who died in the same month.

1/4 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Every 2 minutes for 6 sets

A: Back Squat (5 @ 30X1)

start ~50% of 1RM

add 10-20# each round aiming to end ~75-80% of 1RM

Rest

3 minutes

B: Back Squat (AMRAP-1)

@ 90% of A

AMRAP-1 means stop before failure – when you feel like you’ve got about 1 rep left in the tank

Metcon

Leg Day (AMRAP – Reps)

EMOM 12 Ladder

even: 10 Wall Ballls (20/14)

odd: 10 Back-Rack Lunges (95/65)
Try and add 2 to each movement each round (12/12, 14/14, etc)

Score total completed reps (180 if you add 2 all the way thru)

Rx+ = 30/20#, 135/95# but be warned – you might need Caleb’s legs to finish it

1/4 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (Time)

600m Row/Ski or 1 Lap Run

20-14-8

S/A DB Deadlift(Total)

Burpee

-Then-

1 Lap Run or 600m Row/Ski

20-14-8

S/A DB Front Rack Lunge(Total)

Sit Ups

-Then-

150 DU’s

20-14-8

S/A DB Push Press(Total)

Box Jumps

Finisher

Coach Choice Midline Work

Cool Down/Mobility

1/3 Strength Development (FiDi)

Flagship Financial District – F | Strength Development

Weightlifting

Floor Press (3 @21X2)

Build to a heavy triple at that tempo

Accessory

3-4 Supersets

A1: Incline Alternating 1-Arm DB Bench Press (8/arm)

A2: Weighted Plank Hold (30-60s)

1/3 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Handstand Push Up Progressions

B: Metcon (No Measure)

Every 4min for 24min.

Alternate between stations:

Station 1:

35/25 Cal Row or Bike

10 DB Floor Press

Station2

1 Lap Run

10 S/A KB Thrusters

Finisher

Coach Choice Midline Work

Cool Down/Mobility