Workout of the Day

Thurs Dec 21st Strength Dev UM

Flagship Upper Market – F | Strength Development

Coaches Choice

Weightlifting

Deadlift (1-1-1-1-1)

Find todays 1RM. Only go up if you keep good technique!

Accessory

Bodybuilding

Weighted Dips (4×8)

Barbell Curl (4×8)

Barbell Rollouts (4×8)

Cool Down/Mobility

12/21 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 Squats w/ D-Ball in Bear Hug

15 Pull Ups

1 Lap Run

Finisher

8 Rounds of 20sec work/ 10sec rest

Alt. rounds between:

Russian Twist w/ Plate

Hollow Holds

Cool Down/Mobility

12/21 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

– 10 Ring rows

– 10 box jumps (24/20″)

– 10 KB SDHP (32/24kg | 70/53#)

– 30m 1-arm Farmer Carry (switch halfway)
Rx+ = 30/24″ box and 88/70# KB

If partnering, one start on RRs, other on SDHPs

count the carry as 10 for scoring purposes

Accessory

A1: Barbell Bent-Over Row (8-8-8-8-8)

Supinated grip
90s rest

A2: Barbell Rollouts (5×8)

90s rest

12/20 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

A1: Front Squat (Heavy Single)

Aim for 6-8 sets

If it’s feeling good, go for a 1RM

A2: Shoulder Taps (10)

After each set of squats, 10 taps on wall, box, or in plank

Metcon

Metcon (AMRAP – Reps)

EMOM 10

– 4 Burpees

– 3 Thrusters
add 1 thruster per minute till failure, then start back over at 3

Score is highest number of completed thrusters, note your weight used

Scale the # of burpees to what you can do in under 15 seconds each minute

12/20 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Cool Down/Mobility

Warm-up

Movement Review

Conditioning Gone Bad (AMRAP – Reps)

3 Rounds Max Reps

1min Wall Ball

1min KB SDHP

1min Box Jumps

1min DB Push Press

1min Row for Cals

1min Rest

Finisher

Coach Choice Midline Work

12/20 Strength Development (FiDi)

Flagship Financial District – F | Strength Development

Weightlifting

Back Squat (5×5)

5 sets at the same weight

Target ~80-85% of 1rm, or ~110% of 10rm

Accessory

A1: Banded Lat Pull-Down (3×10)

A2: Reverse Hypers (3×15)

A3: DBall to Shoulder (3×10)

Tue Dec 19th Strength Dev UM

Flagship Upper Market – F | Strength Development

Coaches Choice

Weightlifting

Back Squat (1-1-1-1-1)

Find 1RM for the day with good form!

Back Squat (3×2 at 85%-90% of todays best)

Accessory

Farmer’s Carry (4x40m)

Add weight, change aparatus each round

Banded Tricep Pull-Down (50 rep)

Red or Blue band ONLY

Banded Lat Pull-Down (50 repR)

Red or Blue band ONLY

12/19 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (Distance)

Partner WOD

4- 5min Intervals

Partner 1:

Max Meter Row

Partner 2:

AMRAP

10 Ring Row

10 Plate G2OH

10 Burpee
*Rest 2min between each interval.

*Partners switch stations at each interval.

Metcon (AMRAP – Reps)

5min AB’S

AMRAP

10 Sit Ups

10 Russian Twist

10 Flutter Kicks

*Rest as needed in plank.

Cool Down/Mobility

12/19 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

EMOM

Alternating for 10 minutes

even: Touch-n-Go Deadlifts (10)

Keep it light, emphasis on good speed and breathing mechanics

Start ~30% of 1rm, aiming to end ~50%

odd: Weighted Pull-ups (2)

2 sec pause at the bottom of each rep

Metcon

A: Metcon (Time)

At 00:00

– Row 111/77 calories

– EMOM: 5 Toes-to-Bar
start on the rower

12 min cap

B: Metcon (Time)

At 14:00

– 111/77 Hollow Rocks

– EMOM: 5 RKBS (32/24kg | 70/53#)
start on the rocks

12 min cap

Add 1 sec to your time for any unfinished reps (e.g. 12:05 if you are 5 cals short of finishing)

12/18 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

2 Rounds

6min AMRAP

30 DU’s

15 KB Swings

Rest 2min

6min AMRAP

15 Cal Row/Bike or Ski

7 Burpee Box Jumps

Rest 2min & Repeat

Finisher

5min AB’s

Coach Choice of Movements

Cool Down/Mobility