Workout of the Day

Monday 12.11.17

  Polar Throwdown Weightlifting Practice Friday at 6pm RSVP Via Facebook * Polar Throwdown registration must be complete by Wednesday, December 20th to receive a T-shirt. Click here to register today! Total Body Strength Day! Deadlift 3-3-3-3-3 DB Row 5x5 Each Arm...

SUNDAY 12.17.17

Snatch Sunday! EMOM 8 3 Hang Power Snatch *Start Light and Go Up 4 Rounds: 8 Power Snatch 95/63 12 Bar Facing Burpee Mobility: Box T-Spine Stretch Banded...

SATURDAY 12.16.17

  Partner Workout! 8 Minutes to reach Heavy Clean • Same Bar • Total Weight • Partner can add weight when resting Rest 2 Minutes AMRAP20 50 Hang Power Clean 135/93lb 50 Toes-2-Bar 50 Front Squat 135/93lb 50 Cal Bike *switch as...

FRIDAY 12.15.17

Upper Body Hypertrophy Day! Bench Press 4x8 Dumbbell Row 4x12 *Each *Superset 3RFT: 3 Ring Muscle Up 6 Dip (Ring/Bench) 9 Handstand Push-up or 3RFT: 3 Ring Dip/Bench Dip 6 Push-up 9 Push Press 95/63lb Core: 3 Sets 10 Reverse Hypers 10 Band Push-Away *Each Mobility:...

THURSDAY 12.14.17

5 Rounds: 500/450m Row 5 Power Clean 155/103 50 Double Unders/75 Single Core: 40 On/20 Off x4 Wt. Plank  45/35 V-Up Russian Twist *No Weight, Feet Elevated! Mobility: Cobra + Child’s...

WEDNESDAY 12.13.17

Lower Body Hypertrophy Day! Back Skwats 15 RM 15-20 Min of Work Warm-Up: 10 (Bar), 5 Light, 5, 3 (Moderate), 3, 2 (@15RM Weight) 10 Min AMRAP: 50 ft. OH DB Lunge (Left) 35/25 10 Burpees 50 ft. OH Lunge (Right) 35/25 20 Ab Mat Sit-Up Accessory: 3 Sets 15 Band Hamstring...

TUESDAY 12.12.17

Conditioning Day! 25 Min AMRAP Bike 40/30 Cal 10 KB Push-Press *Each 53/35 20 Box Jump Over 24/20 30 KB Swing 53/35 40 Double Under Accessory: 2x Alt. Bicep Curl x20 Plate Extension x30 25/15 Mobility: Saddle + Archer Seated...

SUNDAY 12.10.17

Weightlifting Day! 10 Min Warm-Up to 70%(Mod) EMOM6 3 Power Snatch * Goal to Increase Wt. 4 Rounds: 15 Kettlebell Swings  53/35lb 40 Double-Under Mobility: T-Spine Box Stretch Lizard &...

SATURDAY 12.09.17

Community Conditioning Day! Teams of 3! 5 Cycles Box Jump 24/20” Shoulder to Overhead 95/63lb Pull-Up Rest *90 Sec Each *Each Partner Starts at Different Exercise *Score is Total Team Reps Mobility: KB Calf Mash IT Band/Hamstring/Glute...

FRIDAY 12.08.17

Lower Body Strength Day! 3 RM Paused Front Skwat *4 Sec @ Top *2 Sec @ Bottom *15 Min to Work Up 5 Rounds: 3 Power Clean 155/93lb 6 Front Squat 155/93lb 9 Bar Over Burpee Accessory: 4 Sets Banded Hamstring Pull-Down x15 Reverse Plank 45/25 x 30 Sec Mobility: Bad Girl...

THURSDAY 12.07.17

Gymnasty Day! EMOM12: 5 Ring Muscle Up/BMU 10 Handstand Push-up 30 Russian Twist 15/10 4k Row: *Every 1,000m Perform 20 Russian Swings *Workout Ends w/20 Swings...

WEDNESDAY 12.06.17

Conditioning Day! 100 Double Under Buy In! 5 RFT: 25/20 Cal Bike 12 Alt. DB Snatch 50/35 15 Toes to Bar/HLR 100 Double Under Buy-Out Strength Accessory: 5 Min Max Distance Suitcase Carry (Handles) 90/50lb 3 Sets: ME Strict Chin-Up, SG Ring Row 12 Alt. Bicep Curl...

TUESDAY 12.05.17

Muscle Day! 10 RM Back Skwat *20 Min 3 Cycles 4 Min Running Clock 600/500m Row ME WallBall 20/14 w/Remaining Time *Rest 1 Min Core: 3x Goodmorning 3x5 *Light Ring Push-Away/BB Rollouts 3x10 Mobility: Pigeon...

MONDAY 12.04.17

Upper Body Strength Day! Bench Press 5x5 *20 Min *Work Up 4 Rounds: 20/12 Push-Ups (HR) 15 Pull-Up 10 Box Jump-Overs 24/20” Accessory: 3 Sets Bent Over Row x10 Wt. Plank x40 Sec 45/35 Mobility: Lat/Tricep/Shoulder Lax...

SUNDAY 12.03.17

Power Clean EMOM 8 3 @75% (Moderate Weight) 3RFT: 10 Single Arm Dumbbell Shoulder to Overhead (each arm) 100’ Goblet Lunge Scaled: 30/20lb RX: 50/35lb Group Stretch Mobility: Box T-Spine Shoulder Ext. Rotation...