Workout of the Day

See what fun Jake and the other trainers have cooked up!

Tuesday 6.4.19

For Time: Teams of 2 100 Deadlifts 155/115 100 Toes to Bar 100 Wallballs 20/14   “Focus on the daily discipline, not the end result.”    

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Monday 6.3.19

Strength: Back Squat 3×3 @90% *2 Second pause in the bottom of the first squat of each set Metcon: 4 Rounds 200m Run 24 Ground to Overhead 45/35 12R/12L Overhead Lunge 45/35   “Once you identify the things you can control, success is a matter of maximizing every detail, every day.”  

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Friday 5.31.19

Teams of two 8 Rounds 400m Run 12 Dumbbell Front Rack Lunge 50/35 12 Pull-ups   “This is the process – acknowledging where you are, identifying where you want to be, and breaking it down into pieces.”   .,l

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Thursday 5.30.19

Strength: Back Squat 3×3 @85% **3-second pause in the bottom of the first squat of each set. Metcon: 10 min AMRAP 3,6,9,12,15,… Dumbbell Snatch ~35/20 3,6,9,12,15,… Burpee Box Jump-over 24/20″   “Being uncomfortable isn’t a choice, but where and when you experience it is.”  

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Wednesday 5.29.19

3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar 3:00 Rest 3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar 3:00 Rest 3 min AMRAP 9 Power Cleans 115/75 9 Toes 2 Bar   “When character and process are both in place,  the results will take care of themselves.”   .,l

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Tuesday 5.28.19

Teams of 2 40 min AMRAP 4:00 Row Stretch, Foam Roll, etc.  

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Monday 5.27.19

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run    

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Friday 5.24.19

16 min EMOM 4 Bar Muscle-Ups 18 Wallballs (Unbroken) 14/10 Cal Row 4R/4L Step-ups (Heavy)   .,l

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Thursday 5.23.19

20 min AMRAP 100m Single-Arm Overhead Carry 35/26 KB 100m Sandbag or D-ball Carry 4 Box Jumps 30/24 200m jog   “Focus on the daily discipline of improving your routines, surrounding yourself with positive people, and creating time for learning and reflection.”  

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Wednesday 5.22.19

Teams of 2: For Time: 800m Run 80 Goblet Squat 53/35 60 Kettlebell Swings 53/35 40 Burpees 20 Handstand Push-ups 800m Run   “Don’t underestimate the power of consistency. You might not see the benefits of your hard work today, or you might be getting frustrated because someone who isn’t putting in the effort you are is somehow getting better …

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