Workout of the Day

6/11 Pride WOD


Flagship Financial District, Flagship Upper Market – Special Events

Metcon (Time)

Groups of 6, in 3 pairs

3-station WOD, 3x through:

Pair 1: 1 block run w/ med ball (alternating carry)

Pair 2: alternating bear complex (barbell or dumbbell)

Pair 3: alternating 10 burpees-over-partner

(switch based on run completed)

06/10/17

Flagship Financial District, Flagship Upper Market – F | Performance

Rope Climb Progressions (No Measure)

Practice/Progress the following:

– Hang

– Spanish Wrap

– Military Wrap

– Legless

Metcon (Time)

For Time:

2k Row

50x KB Swing 70/53

40x Air Squat

30x Toes to Bar

20x Push Up

10x Rope Climb or Muscle Up

2k Row

6/10 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds and Reps)

0-7min

21*15*9*

DB Thrusters

Renegade Row(Total)

7min-10min Rest

10min-17min

16*12*8*

S/A DB Clean and Jerk(Total)

Cal Row or Bike

17min-20min Rest

20min-27min

21*15*9*

Burpee

DB Front Rack Lunge(Total)
*50 DU’s between each round of each workout.

6/9 HERO

Flagship Financial District – Special Events

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

06/09/17

Flagship Financial District, Flagship Upper Market – F | Performance

Back Squat (5-5-5-5-5)

Heavy, increasing.

Metcon (AMRAP – Reps)

8 Rounds:

30 Seconds Max Rep Box Jump 24/20

30 Seconds Max Rep S2OH 155/105

30 Seconds Rest

6/8 Strength


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

A: Deadlift (3X5)

B: Metcon (Weight)

5 x Farmers Carry/ Waiters Carry X 60m
*Athlete has a KB in Farmers carry and a DB in waiters carry.

*Athlete switches arms at 30m

06/08/17


Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Pull-ups (1-1-1-1-1)

Use dumbbells

Metcon (Time)

9 Rounds For Time:

3x Deadlift 275/175

6x Push Up

9x Burpee Over Bar

6/8 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

2 Station WOD / 2x’s Thru

Station 1: 5min AMRAP

10 DB Renegade Rows

10 DB Deadlifts

10 DB Thrusters

*1min. Transition

Station 2:

5min Max Distance Row

*4min Rest and Repeat

B: Metcon (No Measure)

Coach Choice Midline Finisher

06/07/17


Flagship Financial District, Flagship Upper Market – F | Performance

Hang Power Clean (3-3-3-3-3)

Heavy as technique allows.

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10x Overhead Squat 95/65

10x Chest to Bar Pull Up

Rest 1 Minute

6 Minute AMRAP:

10x Overhead Squat 95/65

10x Toes to Bar