Workout of the Day

6/14 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Reps)

3 Station WOD 2x’s Thru

3min Row for Cals

3min AMRAP

2 DB Plank Rows

2 DB Thrusters

*Double the reps after each round.

3min AMRAP

10 DU’s/20 Singles

2 Burpee

*Double the reps after each round.
*1min Transition between stations

*Reps double after each round in the AMRAP’s (2-4-8-16 etc.)

B: Metcon (Time)

100 AbMat Sit ups

Stop every 25 reps and hold :45sec plank.

06/14/17


Flagship Financial District, Flagship Upper Market – F | Performance

Push Press (5-5-5-5-5)

Metcon (Time)

Teams of 2

3 Rounds for Time:

50x Hang Power Clean 135/95

50x Ball Slam 50/35

50x Sit-up

Alternate every 5 reps

6/13 Strength

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

A: Shoulder Press (3 X 5)

B: Metcon (No Measure)

Accessory Work (SuperSet)

4 X 10 Banded Hamstring Curls Per Side

4 x 10 Barbell Hip Bridge

6/13 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Reps)

10min Partner EMOM

Station A- Cal Row 20/15

Station B- 30 DU’s/60 Singles

Max Push Ups in Remaining Time.
*Partners switch between A&B in EMOM. Each athlete will visit each station 5 x’s.

B: Metcon (Time)

Accumulate 150 Wall Ball.

Top of every min you must start with 2 burpee.
*Workout starts with 2 burpee and then Wall Ball starts. Stop and complete 2 burpee at the top of each min.

*12 min Cap

6/13/17

Flagship Financial District, Flagship Upper Market – F | Performance

Muscle Up Progressions (No Measure)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7x Muscle Up (14x C2B Pull Ups)

3x Deadlift 315/195

11x Box Jump 24/20

6/13 WL


Flagship Financial District, Flagship Upper Market – F | Weightlifting

Snatch (5x(1+2+1)

1x Snatch

2x OHS

1x Snatch

5 sets at 75-80%

Clean and Jerk (5x(2+3)

2x Clean

3x Jerk

5 sets at 70-75%

6/12 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Reps)

5 Rounds

2min Interval

10 Plate Ground to Overhead

10 Box Jumps

Max Burpee in Remaining Time

Rest 2min

B: Metcon (Calories)

10min Partner Row Relay

Max Cal Row
* Athlete not rowing must be actively holding plate in overhead position.

* Athletes switch as needed.

06/12/17


Flagship Financial District, Flagship Upper Market – F | Performance

Behind The Neck Jerk (3-3-3-3-3)

Split Jerk. No pressing out. As heavy as technique allows.

Metcon (Time)

For time:

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

Front Squat 155/105

DB snatch 55/35

06/11/17


Flagship Financial District, Flagship Upper Market – F | Performance

Overhead Squat (1-1-1-1-1)

As heavy as technique allows.

Metcon (Time)

For Time:

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

Squat Clean 185/115

Box Jump 24/20

6/11 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

6- 3:30min Intervals

20m Lunge W/ Plate OH

20m Sprint Back W/ Plate

40 DU’s / 80 Singles

400m Run
*3:30min to complete work, rest remaining time.

*4min Rest before starting part B.

B: Metcon (AMRAP – Reps)

Tabata: Alternate between

T2B and Plank Holds