Workout of the Day

6/18 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

5 Rounds

20 KBS

30sec Rest

15 Ring Rows

30sec Rest

10 DB Front Squats

30sec Rest
*Score is quality of reps

B: Metcon (AMRAP – Reps)

12min – 2 Station Partner AMRAP

Station 1- 400m Run

Station 2- Max DB Hero(Man) Makers
*Athletes switch on the run.

06/18/17


Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Push Up (2-2-2-2-2)

Weights should be placed on your hips not your back.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

6/17 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

0-8min AMRAP

2 D-Ball Ground to Shoulder

2 Lunge w/ D-Ball Carry

*Add two additional lunge per completed round

8-12min Rest

12-22min Partner AMRAP

Partners switch each round between 250m Row and 200m Run

15 Burpee

22-26min Rest

26-30min Midline Finisher (Max Reps)

Sit-Ups

Russian Twist

Plank Hold
Midline Finisher, athletes choice on movement, switch as needed, athlete must be working entire 4min.

6/16 HERO


Flagship Financial District – Special Events

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

06/16/17

Flagship Financial District, Flagship Upper Market – F | Performance

Flight Simulator (Time)

50-40-30-20-10 for time:

Unbroken double unders

Metcon (Time)

4 Rounds for Time:

25x Overhead Squats 95/65

12x Toes to bar

15x Handstand push-ups

6/15 WL

Flagship Financial District, Flagship Upper Market – F | Weightlifting

3 Position Snatch (5x(1+1+1)

1x Snatch from hip

1x Snatch from knee

1x Snatch
5 sets at 70-75%

Split Jerk (5x(2+2)

2x BTN Split Jerk

2x Split Jerk

5 Sets at 70-75%

Front Squat (2RM)

06/15/17

Flagship Financial District, Flagship Upper Market – F | Performance

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

Take 3 FULL seconds to get to the knee. No pressing out. FULL snatch. As heavy as technique allows.

Metcon (AMRAP – Reps)

16 Minute EMOM:

Even minute – 8 x squat clean 185/115

Odd minute – 10x chest to bar pull-ups

6/15 Strength

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

A: Back Squat (4X4)

B: Metcon (No Measure)

Accessory Work (SuperSet)

4X10 S/A Bent Over Row

4X15 Banded Lat Press

6/15 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

Skill Work: Inversion and Handstand progressions.

B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

2 Station Partner WOD

Station 1: 5min AMRAP

40 DU’s or 80 Singles

10 KB Swings

*2min Rest/ Station Switch

Station 2: 5min AMRAP

12/10 Cal Row or Bike

3 Inverted Burpee

*Rest 2min and Repeat