Workout of the Day

Metabolic Conditioning

3 Rounds for Time of:

400m Run

21 KB Swings @ 53/35#

12 Pull Ups

**14 Min Cap

Pad Placement will be:

Pad Placement: Low Back

Program: Active Recovery

Todays workout begins to develope more Gymnastic Skill development while still testing your general conditioning.  Finish your Friday with Active recovery for your shoulders and mid back.

Metabolic Conditioning

4 Rounds:

2 minute Row @ 60%

2 minutes HS walk /Hold

2 minutes MuscleUps

2 minutes alternating Pistol Squat

2 minute rope climb

Compex 

Pad Placement:

Program: Active Recovery

Todays workout is focused on building leg strength and finishing with a high intensity metabolic push. During your squats make sure to focus on accelerating our of the down position. Don't forget to post your reps in the comments after finishing the workout.

Strength

Back Squat 3 x 5

*Focus on speed out of the bottom

Metabolic Conditioning

3 Rounds for Time:

12 Toe to Bar

12 Front Squats @105/75#

12 Broad Jumps (4')

**8 Minute Cap

Compex 

Pad Placement: Quads

Program: Resistance

Level: 2

STRENGTH

Sumo Deadlifts 3×5

**Focus on touch and go while maintaining tension

METABOLIC CONDITIONING

For Time:

30 Snatches @135/95#

**7 minute Cap

Compex Workout

Pad Placement will be:

Pad Placement: Quads

Program: Resistance

Level: 2

Today is a general conditioning workout with a focus on muscle stamina. After the workout use your Compex for a faster recovery.

Metabolic Conditioning:

For Time:

50 KB Swings @35/26#

5k run

50alt step ups @20"

1 mile Run

50 Min Climbers (2count)

(Goal is to complete within 50 minutes)

Compex:

Pad Placement: Low Back and Calves

Program: Active Recovery

Todays workout is back to the upper body.  Notice in the metabolic conditioning if you can not do muscle ups you can modify the workout with 4 pull ups or 4 diamond push ups.

Strength

Push Press 3 x 5

*Focus on Neutral Spine, Ribs down flexing the Quads and Glutes

Metabolic Conditioning

Every 2 Minutes for 5 rounds of::

12 Wallballs @20/14#

8 Burpees

4 Muscle Ups

Compex 

Pad Placement: Shoulders

Program: Resistance

Level: 2

Todays workout is all about conditioning.  Make sure to scan the workout accordingly if you are new to Deadlifts, you can perform KB Sumo deadlifts as an alternative. You can also replace Front Rack Lunges with Goblet lunges if needed. After the workout use the Compex on the low back and hamstrings to recover.

Metabolic Conditioning

5 rnds for time of:

15 Deadlifts @ 95/65#

12 Alt Front Rack Lunges @ 95/65#

100m Farmers Walk @ 53/35#

**18 minute cap

Compex 

Pad Placement: Hamstrings and Low Back

Program: Active Recovery

The workout today focuses on the upper body, working on both strength and stamina. If you fall behind in the Metabolic workout just try to get as many reps as possible.

Strength

Push Press 3 x 5

*Focus on Neutral Spine, Ribs down flexing the Quads and Glutes

Metabolic Conditioning

EMOM x 10minutes:

Pull Ups

HSPU

** Ladder up by 1 each round... 1/1, 2/2, 3/3...

Compex 

Pad Placement: Shoulders

Program: Resistance

Level:2

Todays workout is focused on general conditioning. The workout is 40 minutes of cardio, every 10 minutes is a new rotation of work.  Goal for the workout is to work at 60% of max effort with constant movement.

Metabolic Conditioning:

40 minutes total:

10 minutes of rowing

10 Minutes of:

200 singles

20 Hang Power Cleans @95/65#

10 Minutes of:

200m Run

20 Russian Twists

10 Minutes of Assault Bike

Compex:

Pad Placement: Quads and Calves

Program: Active Recovery

Todays workout is focused on building leg strength and finishing with a high intensity metabolic push. During your squats make sure to focus on accelerating our of the down position. Don't forget to post your reps in the comments after finishing the workout.

Strength

Back Squat 3 x 5

*Focus on speed out of the bottom

Metabolic Conditioning

3 Rounds:

30 sec assault Bike (Count Calories)

30 Sec Rest

30 sec Jumping Split Squats

30 Sec Rest

30 sec Thrusters @75/55#

30 Sec Rest

Compex 

Pad Placement: Quads

Program: Resistance

Level: 2