Workout of the Day

Current Week

Monday, September, 13,

Monday, September, 13, 2021

EMOM10 

Minute 1)    3 Overhead Squat (75% of 1 Rep Max Snatch)
Minute 2)    2 Snatch Balance  
Full WOD

Tuesday, September 14,

Tuesday, September 14, 2021

4 Rounds 

4 Sets of 8-10 Hip Thrusts (barbell or dumbbell) @ BOX SQUAT WEIGHT from 9/8

**Superset each set with:

10 Alternating KB Cossack Squat (5 Rep...

Full WOD
Wednesday, September 15,

Wednesday, September 15, 2021

Dynamic Upper Body 

Single Arm DB Bench Press (10 Reps, 1 Arm working at a time – Start with both arms extended, initiating one arm DB Bench press while the other re...

Full WOD
Thursday, September 16,

Thursday, September 16, 2021

ATHLETE TO PICK A CARDIO METHOD (Bike, C2 Bike, Ski Erg, Assault Bike, Run)

5:00-4:00-3:00-2:00-1:00  Minutes of Aerobic Stimulus 

After each interval:
Full WOD

Friday, September, 17,

Friday, September, 17, 2021

**Coach Led Pistol/Handstand Push Up Technique**

“MARY”

AMRAP20
5 Hand Stand Push Ups
10 Pistol Squats (alternating legs)
15 Pull Ups

(Pistol ...

Full WOD
Saturday, September 18,

Saturday, September 18, 2021

7:30AM Barbell Club 

9:00AM Class

10AM Open Gym

Full WOD
Sunday, September 19,

Sunday, September 19, 2021

Foley Sweat

Foley Mobility 

Full WOD

Previous Week

Monday, September 6,

Monday, September 6, 2021

LABOR DAY SCHEDULE:

7:30am - Class with Chris Conroy

8:30-10:00am...

Full WOD
Tuesday, September 7,

Tuesday, September 7, 2021

**Upside-down Technique Work 

Athletes have 15:00 to work on advancing current scale

“Dragnet”

AMRAP5
10 Kettle Bell Clean (53/35)
30 Double...

Full WOD
Wednesday, September 8,

Wednesday, September 8, 2021

Box Squat (to target BELOW or AT parallel)

5 Sets of 4 Reps at 60-65% of 2-Rep Back Squat from Last Monday (8/30)

“Speed Trap”

10-1

Alternating ...

Full WOD
Thursday, September 9,

Thursday, September 9, 2021

Mono Cardio Mix Up 

Rotate every 3:00 for 30:00

3:00 – Row
3:00 – Run 
3:00 – Assault Bike 

**Athletes should be able to self corr...

Full WOD
Friday, September 10,

Friday, September 10, 2021

“Nasty Girls”

3 Rounds for Time 

50 Air Squats
7 Muscle Ups 
10 Hang Power Cleans (135/95)

*15 Minute Cap  

Rest 3:00, then...

Full WOD
Saturday, September 11,

Saturday, September 11, 2021

7:30AM Barbell Club 

9:00AM Class

10AM Open Gym

Full WOD
Sunday, September 12,

Sunday, September 12, 2021

Foley Sweat

Foley Mobility 

Full WOD

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