Workout of the Day

7/1 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Reps)

0-15min

500m Row

530m Run

15-30min

3 Rounds of

30/20 Cal Row or Bike

20 KBS

10 Pull Ups

30-35min

Max Effort Wall Ball
*Score is Reps of Wall Ball

07/01/17

Flagship Financial District, Flagship Upper Market – F | Performance

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

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

Metcon (Time)

Teams of 2

3 Rounds For Time:

40x Hang Power Clean 95/65

40x Push Up

40x Toes to Bar

Alternate every 5 reps

06/30/17

Flagship Financial District, Flagship Upper Market – F | Performance

Push Press (1-1-1-1-1)

Metcon (Time)

Teams of 2

2 Rounds for Time:

80x Wall Ball 20/14

80x KB Swings 70/53

80x Pull-ups

Alternate as needed

6/30 HERO

Flagship Financial District – Special Events

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

6/29 Strength

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

A: Shoulder Press (1 X 5 Test)

B: Metcon (No Measure)

Accessory Work (SuperSet)

4 X 8 D-Ball Shoulders

4 x 8 Per Leg D-Ball Box Step Ups

6/29 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

14min Partner AMRAP

250m Row

20 Wall Ball

10 Pull Ups
*Partners alternate exercises in order to complete AMRAP in 14min.

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

06/29/17

Flagship Financial District, Flagship Upper Market – F | Performance

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

4 Rounds for Time:

12x Shoulder to Overhead 95/65

12x Ball Slam 50/35

12x Burpee

6/28 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (No Measure)

40min Partner EMOM

Odd min- 10 Cal Row or Bike

2 Burpee

Even min- 10 Wall Ball

2 Burpee
*Athletes switch each round

06/28/17

Flagship Financial District, Flagship Upper Market – F | Performance

Clean and Jerk (1-1-1-1-1)

FULL clean, any jerk. No pressing out. As heavy as technique allows.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

5x Pull- up

10x Overhead Squat 115/85

15x Box Jump 24/20

6/27 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Station 30min AMRAP

Station 1: 12/10 Cal Row

Station 2: 12 Push Ups

Station 3: 10 Pull Ups

Station 4: 30 DU’s

Station 5: 45sec Plank
*Athletes move thru in a chase style.