Workout of the Day

Thursday 1.4.18

5 rounds for time of: 14 Ring Push-ups 14 Toes-to-Bar 100-m Waiters Carry (50/35 lb.) Box Brief – Today’s workout is a 5-round triplet of a pressing gymnastics movement, a pulling gymnastics movement, and an overhead carry. All movements are relatively shoulder dominant and will make for a metabolic, yet skill/stability-based workout. Athletes begin with 12 Ring Push-ups, which will challenge not only pressing power but core stability to maintain a plank and stabilize above the rings (these are performed with a neutral grip). You will then perform 12 Toes-to-Bars, which is a pulling upper-body movement overhead, and also taxes…

Wednesday 1.3.18

A. Back Squat 3-3-3-3-3 B. Bodyweight Back Squat Test 1 attempt max reps @ bodyweight Box Brief – Wednesday pump day! Leg pump that is … We will be Back-Squatting today for 5 sets of 3. A majority of our time will be allotted to hit 5 true working sets with a fun finisher at the end—the BW Back Squat Test. Athletes have 1 attempt (no re-racking the bar) at max repetitions of Back Squats at their body weight. This portion will feel pretty light after the heavy triples prior. This exercise is very mental.

Tuesday 1.2.18

4 rounds of: Every 5 min. perform: 500-m Row 15 Push Presses (135/95 lbs) Box Brief – Our focus in January is Squatting! Which includes everything from improving positions and range of motion to going heavy and light across all Squat variations. Partnering with the Doctors at Performance Care Rx, we have created three “Squat Complex” warmups that will help prep the body for Squatting and challenge people to push their range of motion limits a little. There won’t be a huge change in the number of Strength days, just a slight bias towards Squatting when we do go heavy.…

Saturday 12.30.17

AMRAP in 20 minutes of: 6 DB Clusters (40/25 lbs) 12 Burpees 12 DB Plank Rows (40/25 lbs) 6 Burpee Box Jumps (30/24 in.) Box Brief – Holiday Schedule: New Year’s Day – Closed Tuesday – Regular schedule We’re ending 2017 with a 20-minute sustained effort that is comprised of two DB movements and two body-weight movements including a Burpee, which will be a nasty combo of jacking up your heart rate and fatiguing your shoulders with the DB, and also challenging you to find a pace to sustain while breathing through the gymnastics movements. Athletes begin by performing 6…

Friday 12.29.17

4-8-12-16 and so on, as far as possible in 20 min. Russian KB Swings (53/35 lbs) KB OH Sit-ups (single-arm) KB SDHPs 200-m KB Carry between rounds Box Brief – Here’s your “core” workout!! Today we have a kettlebell workout that consists of four movements. The first three require athletes to hinge at the hip and the last one is a carry—they are all done using the same KB. The movements are designed to vary in difficulty level. The Swings, SDHPs and Carry will get you breathing hard, while the Sit-ups will slow you down a little. How the workout…

Thursday 12.28.17

Thruster 1-1-1-1-1-1-1 Box Brief – Heavy Thruster day. Seven sets of 1 rep. We want everyone to go even across all 7 sets if possible. Going heavy on a Thruster can feel pretty awkward, especially for those who lack a lot of power through their hips. People mostly fail with the Press, not the Squat. This makes sense because of the Core-to-Extremity rule, but if you utilize your hips, you can extend that power throughout the whole movement and lift a little more. The weight is taken from a rack. Buddy up and motivate each other. It is way more…

Wednesday 12.27.17

For time: 100 Double-unders 15 L-Sit Pull-ups 80 Double-unders 20 Strict Pull-ups 60 Double-unders 25 Chest-to-Bar Pull-ups Box Brief – The workout starts with a high metabolic demand and a challenging Pull-up. As the Double-under reps decrease, so too does the skill level of the Pull-up. The Pull-up reps increase each round.

Tuesday 12.26.17

AMRAP 12 minutes of: 4 Hang Power Snatches (135/95 lb.) 6 Lateral Burpees Over the Bar Box Brief – Today is a moderately heavy load coupled with a heavy breathing gymnastics movement. A nice push/pull combo. We love combining those two things (load/breathing) together, because it forces people to have to focus a little more when they pick the weight up, while controlling their breathing. It’s hard to control your midline when your lungs are trying to get more oxygen! The reps are low to increase the turnover of each round. The Hang Power Snatches can be performed anywhere from…

Monday 12.25.17

Home Workout 40-30-20-10 Mountain Climbers Walking Lunges V-Ups Box Brief – Merry Christmas, everyone! Our gym is closed Christmas Day, so here is a workout you can still do at home with your families! It shouldn’t take too long and it requires minimal warm-up and no equipment, so no excuses! If you want to make the workout a little spicier, you can either add a 400-m run between rounds, or if it’s cold, 50 Double-unders between rounds. The standard for the Mountain Climber is that the front foot (toes) need to break the line of the hand (palm) at the…

Saturday 12.23.17

12 DAYS OF CHRISTMAS Rx 1 Power Clean and Jerk (155/115 lbs) 2 Bar Muscle-ups 3 Front Squats 4 Toes-to-Bars 5 Ring Dips 6 Box Jumps (24″/20″) 7 Pull-ups 8 Deadlifts 9 KB Swings (53/35 lbs)) 10 Sit-ups 11 Burpees 12 Overhead Lunges Box Brief – Merry nearly Christmas, the CF Timp version! We are going with the same way the song goes: Round 1 = 1 Power Clean and Jerk Round 2 = 2 Muscle-ups + 1 Power Clean and Jerk Round 3 = 3 Front Squats + 2 Muscle-ups + 1 Power Clean and Jerk And so on,…