Workout Of The Day

  • Give Me Tacos

    Olympic Lifting at 9:30! Last class until after the Open!

    CONDITIONING:

    30 Min AMRAP

    10 DB Clean and Jerks (50/35)

    15 HSPU

    20 Burpees over DB

  • Oh My Gosh

    STRENGTH:

    Hang Squat Clean

    6 x 2

    CONDITIONING:

    For Time...

    50 Pull Ups

    50 Overheads Squats (95/65)

    50 Pull Ups

    CORE/MOBILITY:

    :30 Bowler Stretch 

    1 Min Child’s Pose

    2 Min Hip Bridge Hold

  • Siamese Dream

    STRENGTH:

    Push Press

    6 x 3

    CONDITIONING:

    For Time

    2K Row

    CORE/MOBILITY:

    2 Min Legs On Wall

    100 Flutter Kicks 

  • Valentimes

    STRENGTH:

    Front Squat 

    4 x 5

    CONDITIONING:

    With a partner...

    400M DB Farmer’s Carry (50/30)

    Then

    40-30-20-10

    DB Hang Power Cleans (50/30)

    Box Jumps (24/20)

    200 M Partner Run after 40s, 30s and 20s

    Then

    400M DB Farmer’s Carry 

    *Partners May switch DBs back and forth during Farmers Carry. Partner run together during 200s. Reps may be split however they like one person working at a time.

    CORE/MOBILITY:

    1 Min Downward Dog

    :30 Superman Hold

    1 Min Runner’s Stretch

    :30 Superman Hold

  • Hooray

    STRENGTH:

    EMOM for 7 Min

    2 Power Snatch

    CONDITIONING:

    Two Rounds

    Max Reps at Each Station

    2 Min Max Wallballs (20/14)

    2 Min Max Double Unders

    2 Min Max Muscle Ups (Ring or Bar)

    2 Min Max Row for Cals

    2 Min Rest

    CORE/MOBILITY:

    1 Min Puppy Pose

    1 Min Thread the Needle

    50 Hollow Rocks

  • Round and Round

    STRENGTH:

    Deadlift

    3 x 8 

    CONDITIONING:

    12 Min AMRAP

    10 Toes to Bar

    10 Right Arm DB Overhead Walking Lunge (60/40)

    10 Left Arm DB Overhead Walking Lunge (60/40)

    CORE/MOBILITY:

    :30 Bowler Stretch 

    15 Candlesticks

    1 Min Forward Fold

    15 Candlesticks

  • Sirius

    Olympic Lifting at 9:30AM

    CONDITIONING:

    Four Rounds for Time...

    750 M Row

    25 Pull Ups

    10 DB Single Right Arm Overhead Squats (50/35)

    10 DB Single Left Arm Overhead Squats (50/35)

  • Control

    STRENGTH:

    Overhead Barbell Walking Lunge

    4 x 10 (5 steps right, 5 steps left)

    CONDITIONING:

    Three Rounds for Time...

    800 M Run

    50 Sit Ups

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Lying Side Twist

    1 Min Straddle Stretch 

  • Roller Coaster

    STRENGTH:

    Bench Press

    5 x 3

    CONDITIONING:

    (12 Min Total Time Cap)

    2 Min Max Distance Handstand Walk or Wall Climbs

    Rest 1 Min

    At 3 Min....

    21-15-9

    Hang Power Clean (155/105)

    Front Squat (155/105)

    CORE/MOBILITY:

    1 Min Twisted Cross

    :30 Dolf Stretch

  • Wizard

    STRENGTH:

    EMOM for 10 Min

    2 Thrusters

    CONDITIONING:

    With a Partner

    Three Rounds for Time

    100 Double Unders

    40 Toes to Bar

    40 Overhead Squats (95/65)

    Partners may split Reps anyway. One person working at a time.

    CORE/MOBILITY:

    :30 Bowler Stretch 

    1 Min Upward Dog

    1 Min Couch Stretch 

  • 18PointZero

    STRENGTH:

    Shoulder Press

    5 x 4

    CONDITIONING:

    For Time...

    21-15-9

    Alt DB Snatch (50/35)

    Burpees over the DB

    CORE/MOBILITY:

    1 Min Thread the Needle

    1 Min Child’s Pose 

    15 Strict Toes to Bar

  • After Party

    STRENGTH:

    Back Squat

    3 x 10

    CONDITIONING:

    Three Rounds for Time...

    21 Calorie Row

    15 Handstand Push Ups

    9 Chest to Bar Pull Ups

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Pigeon Pose

    2 x :30 Superman Holds

    2 x :30 Side Plank

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