Workout of the Day

06/01/17


Flagship Financial District, Flagship Upper Market – F | Performance

Back Squat (8-8-8-8-8)

Heavy, increasing.

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 Minute AMRAP:

4x Deadlift 135/95

4x Shoulder to Overhead

4x Box Jump 24/20

Rest 30 seconds.

05/3117


Flagship Financial District, Flagship Upper Market – F | Performance

Push Up/HSPU Progressions (No Measure)

Progress the following:

– Push Up

– Pike Push Up

– Pike Push Up From Box

– Kick to Handstand

– HSPU Negatives

– Kipping

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5x Air Squat

4x Push Up

3x Shoulder to Overhead 135/95

Rest 1 Min

5 Minute AMRAP:

4x Air Squat

3x Push Up

2x Shoulder to Overhead 185/125

Rest 1 Min

5 Minute AMRAP:

3x Air Squat

2x Push Up

1x Shoulder to Overhead 225/165

5/31 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds)

10min EMOM

Odd min.- 15 Burpee

Even min.- 15 DB Thrusters

Rest 5min

10min EMOM

Odd min.- 20 KB Swings

Even min.- 40 UB DU’s
*Rest 5min before starting Part B.

B: Metcon (Time)

Max Plank Hold
6min Cap

05/30/17


Flagship Financial District, Flagship Upper Market – F | Performance

Behind The Neck Jerk (2-2-2-2-2)

No pressing out. As heavy as technique allows.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

5x Deadlift 185/125

5x Front Squat 185/125

5x Burpee Over Bar

5/30 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds)

24min EMOM (6 Sets)

Station 1: 200m Row

Station 2: 20 KBS

Station 3: 5 DB Man Makers

Station 4: 6-10 Strict Pull Ups
*Scale reps to allow for 10-15sec of rest each min.

B: Metcon (No Measure)

Coach Choice Midline Finisher

5/30 Strength


Flagship Financial District, Flagship Upper Market – F | Strength

A: Shoulder Press (1 X 5 Max Effort)

B: Metcon (No Measure)

Accessory Work (Super Set)

4 Sets of:

Single Leg KB RDL X 10 Per Side

Push Ups x 8-10 Reps

05/28/17

Flagship Financial District, Flagship Upper Market – F | Performance

Rope Climb Progressions (No Measure)

Practice/Progress the following:

– Hang

– Spanish Wrap

– Military Wrap

– Legless

Metcon (AMRAP – Reps)

20 Minute Ascending Ladder (1, 2, 3…):

Rope Climb

Power Snatch 95/65

5/28 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (Time)

30*25*20*15*10

Burpee over Parallette

Pull Ups

Walking Lunge(Plate over Head)

*400m Run
22min Cap

*400m Run Between each new round.

Rest 5min before starting Part B.

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

2 T2B

2 KB Swing

4 T2B

4 KB Swing

6 T2B

6 KB Swing

8 T2B

8 KB Swing

Etc.

05/27/17

Flagship Financial District, Flagship Upper Market – F | Performance

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

FULL clean. As heavy as technique allows.

Metcon (Time)

4 Rounds For Time:

500M Row

5x Thruster 135/95

10x Chest to Bar Pull Ups

5/27 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (Time)

1 Mile Run

50 DB Push Press

100 Box Jumps

150 DU’s

100 Ab Mat Sit Ups

50 Renegade Rows