Workout of the Day

05/26/17

Flagship Financial District, Flagship Upper Market – F | Performance

Tempo Deadlift (2-2-2-2-2)

Use 3 full seconds to lower the bar back to the ground
Rounded back = no rep. Must reset after each rep.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10x Box Jump 24/20

Thruster 135/95

Start at 1x Thruster, and add one additional rep every round.

5/26 HERO

Flagship Financial District, Flagship Upper Market – Special Events

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

05/25/17

Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Dip (4-4-4-4)

Use dumbbells

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20x Front Squat 115/75

15x Push Up

10x KB Swing 70/53

5/25 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (No Measure)

10min EMOM

Odd Min. 45sec. DB Death March

Even Min. 45sec. Plank Hold

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

250m Row

10 Burpee Box Jumps

2min Rest

6min AMRAP

30 UB DU’s

10 Alt S/A DB Thrusters

05/24/17


Flagship Financial District, Flagship Upper Market – F | Performance

Snatch (1-1-1-1-1)

FULL snatch. No pressing out. As heavy as technique allows.

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Strict Press 75/55

Pull Up

5/24 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Cal Row

10 Burpee over Erg

10 Box Jumps

Rest 5min

12min AMRAP

12 Push Ups

12 Med Ball Sit Ups

12(Total) Lunge weighted w/ Med Ball

B: Metcon (No Measure)

Coach Choice Midline Finisher

5/23 Strength

Flagship Financial District, Flagship Upper Market – F | Strength

A: Back Squat ( 1×10 Max Effort)

B: Metcon (No Measure)

Accessory Work (SuperSet)

4 Sets of:

S/A Ring Row x 10 Per Side

Weighted Plank x .45-.60sec Hold

05/23/17

Flagship Financial District, Flagship Upper Market – F | Performance

Paused Front Squat (1-1-1-1-1)

3 FULL seconds at the bottom.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5x Deadlift 155/105

4x Shoulder to Overhead 155/105

4x Burpee over bar

5/23 Conditioniong

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

15min (Strength)AMRAP

Bulgarian Split Squats x 10 Reps Per Side

Ring Rows x 10 Reps

Plank Hold x 1min
*Scored on quality not quanity.

*Rest 3min before starting Part B.

B: Metcon (No Measure)

12min Partner EMOM

Station 1- 3 Hero (Man) Makers

Station 2- 15/12 Cal Row/Bike

C: Metcon (AMRAP – Reps)

Tabata Midline Finisher

Coach Choice