Workout of the Day

06/06/17


Flagship Financial District, Flagship Upper Market – F | Performance

Push Press (8-8-8-8-8)

Heavy, increasing.

Metcon (Time)

3 Rounds For Time:

40x Front Squat 95/65

40x KB Swing 70/53

40x Sit Ups

06/05/17


Flagship Financial District, Flagship Upper Market – F | Performance

Pistol Progression (No Measure)

Metcon (Time)

4 Rounds For Time:

30x Deadlift 135/95

20x Pistols

10x Pull Up

6/5 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (Time)

Buy-In – 1 Block Lap Run

3 Rounds

100 DU’s

50 Wall Ball

25 Burpee Bar Touch

Cash Out- 1 Block Lap Run

B: Metcon (No Measure)

Coach Choice Midline Finisher

06/04/17


Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Dip (2-2-2-2-2)

Use dumbbells.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

6/4 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds and Reps)

12min Clock

Row 2000m

Remaining Time AMRAP

10 DB Front Squats

10 DB Push Press

10 Sit Ups

*Rest 5min

12min Clock

Run 2 Laps

Remaining Time AMRAP

10 KB Swings

10 KB Goblet Squats

:45sec Plank Hold

06/03/17


Flagship Financial District, Flagship Upper Market – F | Performance

Push Jerk (1-1-1-1-1)

No pressing out. As heavy as technique allows.

Metcon (Time)

4 Rounds For Time:

400M Run

10x Squat Snatch 135/95

20x Toes to Bar

6/3 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (Time)

1:1 Work/Rest

530m Run

Rest

530m Run

Rest

530m Run
*Rest same amount of time it took to run 530m.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Ball Slams

20m Walking Lunge Carrying Ball

5 Burpee

20m Walking Lunge Carrying Ball

C: Metcon (No Measure)

Coach Choice Midline Finisher

6/2 HERO

Flagship Financial District – Special Events

Tiff (AMRAP – Rounds)

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155 lb.

7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here

06/02/17


Flagship Financial District, Flagship Upper Market – F | Performance

Hang Power Snatch (3-3-3-3-3)

No pressing out. As heavy as technique allows.

Metcon (AMRAP – Reps)

2 Rounds

4 Minute AMRAP:

Max Calorie Row

4 Minute AMRAP:

Max Rep Squat Clean 205/135