Workout of the Day

Tuesday 1.16.18

A. Overhead Squats 1-1-1-1-1 B. In pairs, perform: 1min Weighted Plank from your hands immediately followed by a max set of Push-ups. * Partner 1 rests and assists with adding the plate to your partners back while Partner 2 works. 3 rounds each. Box Brief – Last week, we Front-Squatted. This week, we’ll Overhead Squat for strength day. Today, the intention is to go as heavy as possible, maybe even get a new 1RM.

Monday 1.15.18

For Time: 15 Deadlifts (185/135 lb.) 18 Toes to Bar 21 Wall-Balls (20/14 lb.) 18 Deadlifts 21 Toes to Bar 24 Wall-Balls 21 Deadlifts 24 Toes to Bar 27 Wall-Balls Box Brief – MLKJ Day Schedule: Normal schedule all day. Hip bonanza today! In each round, the reps for each movement increase by 3. The loading for the Deadlifts is set as light-moderate. Even though it looks like a lot of reps on paper, the total volume is only 54 Deadlifts, 63 Toes to Bars and 72 Wall-Balls. The height of the Wall-Ball target is 10/9 ft.

Saturday 1.13.18

In Partners: 25 Thrusters (75/55 lb.) 25 Pull-ups 20 Hang Squat Cleans 20 Burpees 15 Squat Snatches 15 HSPUs Box Brief – Fun Partner Workout today! This one has a great combo of light weightlifting and gymnastics. Something for everyone. 🙂 The format is a work/rest design, so each partner goes through one whole couplet before the next partner does. Partner 1 performs 25 Thrusters + 25 Pull-ups while Partner 2 rests, then you switch. Then you’ll go straight into the second couplet of 20 Hang Squat Cleans + 20 Burpees and so on…

Friday 1.12.18

1 min. Airdyne (Cals.) 1 min. Air Squats 4 rounds 2 min. Knees-to-Elbows 2 min. Ring Dips 2 rounds 4 min. Bar Muscle-ups 4 min. Double-under’s Box Brief – Today’s workout is similar to yesterday’s. The goal is to get as many reps as possible. However, that is the only similarity, since today’s goal is to accumulate a lot of reps (more than 10) for each movement, and there is no weightlifting. All movements are monostructural and gymnastics. We chose a nice combo of squatting, pulling and pressing for today. Each couplet is 8 minutes total. As the workout progresses,…

Thursday 1.11.18

5 rounds for max reps of: Max set Push Jerks at 80% 1RM Rest 1 min. Max set Weighted Goat Bag Swings (AHAP) Rest 2 min. Box Brief – The intention today is to work at a submaximal strength load for multiple reps. It is intended to be heavy, and the reps should stay under or around 10 per set. The rest is minimal—between movements and rounds—so you will most likely see a drop off in numbers across the 5 rounds. The max sets are for reps. Athletes perform a max set of Push Jerks—as many reps as they can…

Wednesday 1.10.18

3 rounds for time of: 10 Over Unders (24/20 in.) 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts (225/155 lb.) Box Brief – Today’s workout is a jump, run, and hamstring bonanza! It’s a triplet comprised a jumping, yet functional body-weight movement, followed by a run involving change of direction, and a moderately loaded barbell that will leave you feeling jello-legged. Athletes perform 10 Over Unders with a PVC pipe that is lying on a box. PVC pipes can be weighed down with plates to help ensure that they stay, but only weigh down one side in case someone…

Tuesday 1.9.18

4 rounds for time of: 18 OH Plate Lunges (45/25 lb.) 12 Ring Rows Cash Out: (Immediately after completing your 4th round) 90-sec.Hold at the top of the Ring-Row position. Box Brief – After yesterday’s strength session, today is a short and sweet burner. The workout is a couplet of OH Plate Lunges (alternating reps, 9 reps on each leg) with a plate locked out overhead, followed by 12 Ring Rows for 4 rounds. After the final Ring Row on the fourth round, athletes hold their chest to the rings at the end range of motion of the Ring Row…

Monday 1.8.18

A. Front Squats 5-5-5 B. Max set unbroken Wall-Balls Rest 1 minute, then… Perform 50 percent of max set for time Box Brief – Happy Monday! Time to start out the week with a potent strength session—3 sets of 5 Front Squats with a quick finisher at the end. The goal on each of the sets of Front Squats is to have a near 5RM load, which means that rest will need to be ample between sets (about 4 min.) to ensure recovery. What’s your why?  Tomorrow is the start of our nutrition challenge. To kick it off, those who…

Saturday 1.6.18

1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (25/15 lb.) Box Brief – Saturday brings us a couplet of a moderate-heavy barbell pulling movement mixed with a moderate, yet high volume, Weighted Pull-up. At GO, athletes perform an ascending ladder of Power Cleans and a descending ladder of Pull-ups. Each “round” is 11 reps (1 Power Clean + 10 Weighted Pull-ups, then 2 Power Cleans + 9 Weighted Pull-ups, and so on), with the volume of each movement totaling 55 repetitions. The overall pace of the workout will be a slow grind with strategic small sets to help preserve energy…

Friday 1.5.18

Tabata Double-unders Front Squats (55/35 lb.) Double-unders Back Squats (65/45 lb.)   Box Brief – Tabata bonanza! Today we will be squatting and jumping for 4 full Tabata intervals mixing a quad-zapping, light barbell load with a metabolic/shoulder-intensive movement in the Double-under. At the start of the workout, athletes will perform a full Tabata of Double-unders: 20 seconds of work followed by 10 seconds of rest for 8 rounds, or 4 minutes of work. There will be no rest—except for resetting the clock— and athletes will go straight into the next Tabata: Front Squats. For the third Tabata, we’re back…