Workout of the Day

7/6 WL

Flagship Financial District, Flagship Upper Market – F | Weightlifting

Snatch Balance (5x(2+2)

2x Snatch Balance

2x OHS

~70-80% of best snatch. You may dip for snatch balance.

Split Jerk (4x(2+2)

2x Front Squat

2x Split Jerk (3 second pause in split)

~75-85% of best jerk.

Front Squat (2RM)

07/06/17

Flagship Financial District, Flagship Upper Market – F | Performance

Deadlift (5-5-5-5-5)

3 second pause at the top. Rounded back = No rep. Must reset after each rep. As heavy as technique allows.

Metcon (Time)

For Time:

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

Box Jump 24/20

Ball Slam 50/35

Sit Up

7/6 Strength

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

A: Deadlift (1 x 10 Max Effort)

B: Metcon (Weight)

Accessory Work

4 Sets of:

Alt DB See Saw Press x 10 Per Side

7/6 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds)

10min EMOM

Odd min.- 15 Burpee

Even min.- 15 DB Thrusters

Rest 5min

10min EMOM

Odd min.- 20 KB Swings

Even min.- 40 UB DU’s
*Rest 5min before starting Part B.

B: Metcon (No Measure)

Coach Choice Midline Finisher

07/05/17

Flagship Financial District, Flagship Upper Market – F | Performance

Max Distance Broad Jump (Distance)

Stationary, two foot takeoff. Distance measured from front of foot at takeoff, to back of rearmost foot at landing. Must land AND stand up for rep to count.

Metcon (AMRAP – Reps)

5 Rounds:

1 Min Max Pull Up

1 Min Max DB Push Press 45/25

1 Min Max Push Up

1 Min Max DB Front Squat 45/25

7/5 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

4-3min AMRAPS

5 Push Ups

10 Squats

20 UB DU’s

1min Rest and Repeat
*Pick up where you left off.

B: Metcon (Calories)

10min Partner Calorie Row Relay
*Athlete not rowing must be in Plank Hold during row.

*Athletes switch as needed.

07/03/17

Flagship Financial District, Flagship Upper Market – F | Performance

Hang Clean (2-2-2-2-2)

Below the knee. FULL clean. As heavy as technique allows.

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

9x Squat Snatch 135/95

5x Push Up

11x KB Swing 70/53

7/3 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

Pistol Progressions

B: Metcon (AMRAP – Reps)

4 Rounds of 4min Clock

25 Cal Row or 1 Lap Run

10 Alt Pistols

Max Burpee in remaining time.

2min Rest and Repeat

C: Metcon (No Measure)

Coach Choice Midline Finisher

07/02/17

Flagship Financial District, Flagship Upper Market – F | Performance

Rope Climb Progressions (No Measure)

Practice/Progress the following:

– Hang

– Spanish Wrap

– Military Wrap

– Legless

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Cash Out: 8x Rope Ascents

7/2 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Reps)

4 Rounds

3min ON/ 3min OFF

400m Run

80 DU’s/ 160 Singles

Max Ball Slams in Remaining Time.
Rest 3min before starting part B.

B: Metcon (AMRAP – Rounds)

10min EMOM

Odd min- 45sec. Handstand hold

Even min.- 12 Hollow Rocks & 12 Arch Rocks