Workout of the Day

07/11/17

Flagship Financial District, Flagship Upper Market – F | Performance

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

4 Rounds

3 Minute AMRAP:

20x Deadlift 95/65

20x Push Jerk 95/65

20x Box Jump 24/20

Rest 30 Seconds

Alternate every 5 reps, 5 Burpee penalty for dropping the bar during Push Jerks.

7/11 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

5 Rounds

Against a 3min Clock: AMRAP

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats
*3min rest at end of each 3min interval.

*Pick up where you left off at each interval.

B: Metcon (No Measure)

Coach Choice Midline Finisher

7/11 Strength

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

A: Back Squat ( 1×10 Max Effort)

B: Metcon (No Measure)

Accessory Work (SuperSet)

4 Sets of:

S/A Ring Row x 10 Per Side

Weighted Plank x .45-.60sec Hold

07/10/17

Flagship Financial District, Flagship Upper Market – F | Performance

Bar Skills and Kipping Progression (No Measure)

Practice the following skills:

– Dead/Hollow Hang

– Kip (w/straight arm pull)

– Toes to bar

– Hips to bar

– Bar Muscle Up

– Pull-over

Metcon (AMRAP – Reps)

15 minute ascending ladder (1, 2, 3…):

Bar Muscle-Up

Power Snatch 95/65

Overhead Squat 95/65

7/10 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (No Measure)

10min. EMOM

5 Burpee

Max Effort DB Cleans

Rest 3min.

15min EMOM

Min.1-15/12 Cal Row or Bike

Min.2- 30 DU’s

Min.3- 30 Jump Lunge(Total)

Rest 3min.

5min. AMRAP

10 DB Floor Press

10 Renegade Rows
* 1 pair of DB for entire WOD.

07/09/17

Flagship Financial District, Flagship Upper Market – F | Performance

Snatch (2-2-2-2-2)

FULL snatch. No pressing out. As heavy as technique allows.

Metcon (Time)

10 Rounds For Time:

30M Shuttle Sprint

5x Shoulder to Overhead 135/95

07/08/17

Flagship Financial District, Flagship Upper Market – F | Performance

Pistol Progression (No Measure)

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scale to Cindy

7/8 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (Time)

Buy In- 530m Run

3 Rounds

100 DU’s

50 WB

25 Burpee Bar Touch

Cash Out- 530m Run

B: Metcon (Time)

5 Rounds

10 Russian Twist w/ MedBall

10 V-Ups w/ MedBall

07/07/17

Flagship Financial District, Flagship Upper Market – F | Performance

Split Jerk (E2MOM)

2x Split Jerk from the rack, every two minutes for 10 minutes. 70-80%.

Metcon (Weight)

8 Rounds For Load:

5x C2B Pull Up

5x T2B

2x Squat Clean.

Start at 135/95 and add weight each round, score final successful weight.

7/7 HERO

Flagship Financial District – Special Events

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here