Workout of the Day

4/28/17

Flagship Financial District, Flagship Upper Market – F | Performance

Snatch (1-1-1-1-1)

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

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

6x Deadlift 155/105

5x Hang Power Clean 155/105

4x Front Squat 155/105

30 Cal Row

4/28 HERO


Flagship Financial District, Flagship Upper Market – Special Events

Walsh (Time)

4 rounds for time of:

22 Burpee pull-ups

22 Back squat, 185#

Run 200 meters with a 45# plate overhead
In honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012
To learn more about Walsh click here

4/27 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (No Measure)

3 Rounds

1min Bulgarian Split Squats Rt

1min Bulgarian Split Squats Lt

*:30sec Rest

1min Seated DB Press

1min DB Plank Row

*1min Rest

5min AMRAP

12 Wall Ball

9 Pull Ups

6 Push Ups

*Rest 2min and Repeat
*The score is quality of the work completed, to be judge by your coach! *Time to work hard and smart.

04/27/17


Flagship Financial District, Flagship Upper Market – F | Performance

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

Heavy, increasing

Metcon (Time)

3 Rounds For Time:

50x Air Squat

40x Sit Up

30x Hand Release Push Up

20x Box Jump 24/20

10x Burpee

4/26 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

2 Station Partner WOD

*Station 1

12min Clock:

Row 1500m

Remaining Time AMRAP

5 Burpee

10 KB Swings

15 Sit-Ups

*Rest 3min

*Station 2

12min Clock

Run 3 Laps

Remaining Time AMRAP

10 Wall Ball

15 Mtn Climbers

30 DU’s or 60 Singles

B: Metcon (No Measure)

Coach Choice Midline Finisher

4/25 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

25min Team Relay

2500m Row Buy-In

-Then-

AMRAP in Remaining Time

10 DB Thrusters

10 T2B

10 Box Jumps

10 Burpee
*Athletes alternate Row as needed.

*AMRAP is chase style-athlete A chases athlete B.

4/25/17


Flagship Financial District, Flagship Upper Market – F | Performance

Clean (1-1-1-1-1)

FULL clean. As heavy as technique allows.

Metcon (Time)

5 Rounds For Time:

5x Front Squat 185/125

10x KB Swings 70/53

5x Burpee over bar

4/24 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds)

2 Rounds

Station 1: 5min AMRAP

8 Man Makers

40 DU’s

*1min Rest

Station 2: 5min AMRAP

200m Row

8 Burpee over Erg

*1min Rest

Station 3: 5min AMRAP

8 Cossack Squat w/ MedBall

8 Sit Up w/ MedBall

*1min Rest and Repeat
Score is total completed rounds.