Category Archives: Workout of the Day

Warm-up

400m Run
10 Strict Presses
10 Push Presses
10 Split Jerks
400m Run

Metcon (Weight)

5 Sets of 1 Squat Clean + 2 Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

CFInciteJan-15

 

Warm-up

400m Run
Dodgeball

Metcon (Time)

Teams of 2:

30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (135/95)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (135/95)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)

*Share reps as needed

Metcon (3 Rounds for weight)

9AM Weightlifting

Snatch – 5 x 2

Snatch Pull – 3 x 3

Front Squat – 3 x 3

CFInciteJan-10

Warm-up

400m Run
20 Push-ups
50 Ground 2 Overhead with med ball
400m Run

Bench Press (3 sets to work up to a 20 Rep Max Benchmark)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
10 Power Snatches at (95/65)
10 Burpees Over the Bar

CFInciteJan-26

Warm-up

800m Run
5 Wall Walks
10 Strict Pull-ups
20 Squats

Metcon (Time)

Perform 50 Strict Toes to Bar for time.

Each time you break perform 5 front squats at 185/135.

Rest as needed, then perform

Metcon (Time)

5 Rounds for time:
10 Strict Ring Rows
10 Strict Ring Dips
10 One-legged squats, alternating legs

CFInciteJan-22

 

Warm-up

3 Rounds of
200m Run
10 Sit-ups
10 Thrusters
*Move faster every round

Thruster (Work up to a 5 Rep Max Thruster)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

INCITE-20

 

Warm-up

400m Run
10 Air Squats
10 Back Squats
60 Second Handstand Hold

Metcon (Weight)

8 x Super Squats, climbing – each super squat consists of one Good Morning plus one Back Squat

Metcon (Time)

21-15-9-15-21
Power Cleans, 135/95
Push ups
40 DU After each round

INCITE

Warm-up

400m Run
10 Strict Pull-ups
20 Push-ups
400m Run

Split Jerk (Work up to a Heavy Double)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CFInciteJan-6

Warm-up

800m Run

Dodgeball

Metcon (Time)

Partner Kalsu

On the minute:

100 Thrusters for Time (135/95)

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Only one partner can perform Thrusters at a time. Both have to complete the 5 Burpees every minute before continuing with the Thrusters.

9 AM Weightlifting

Warm-up

Bring Sally Up (135/95)

Metcon (Weight)

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Clean & Jerk – 5 x 2+1

Metcon (Weight)

Clean Pull – 3 x 3

Metcon (Weight)

Back Squat – 3 x 5

CFInciteJan-4

Warm up

3 Rounds of
250m Row
5 Strict Pull-ups
10 Squats

Metcon (No Measure)

EMOM for 10 Minutes
Odd 100m Shuttle Sprint (4x25m)
Even 20 Sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes of:
1 Rope climb 15 ft, legless
5 Handstand push-ups
15 Air Squats

CFincite1-5-14

Warm-up

400m Run
20 Push-ups
10 Hang Snatches
10 Overhead Squats
Burgener Warm-up

Power Snatch (3x3x3x3x3)

Snatch Balance (2x2x2x2x2)

Squat Snatch (1x1x1x1x1)

Take your time and work on technique/getting heavy on these movements

CFincite1-5-12