Workout Of The Day

  • Split

    STRENGTH:

    Power Clean

    6 x 3

    CONDITIONING:

    EMOM for 20 Min...

    5 DB Deadlifts

    5 DB Hang Power Cleans

    5 DB Push Press

    CORE/MOBILITY:

    1 Min Lying Side Twist

    20 Supermans

    :30 Bowler Stretch

    20 Supermans

  • Thunderation

    STRENGTH:

    Front Squat

    7 x 2

    CONDITIONING:

    With a 12 Min Clock....

    6 Minutes to complete...

    1000M Row Sprint

    Then...

    AMRAP in 6 Min...

    10 Wallballs (20/14)

    10 Toes to Bar

    CORE/MOBILITY

    1 Min Upward Dog

    1 Min Saddle Stretch

    1 Min Child's Pose

  • Place Kick

    STRENGTH:

    Push Press

    6 x 3

    CONDITIONING:

    21-15-9

    Deadlift (225/155)

    Handstand Push Ups (Hand Release Push Ups x 2)

    KB Swings (53/35)

    CORE/MOBILITY:

    50 Weighted Twists

    1 Min Straddle Stretch

    50 Twists

    1 Min Scorpion

  • Mama Bird

    STRENGTH:

    EMOM for 12 Min...

    1 Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

    CONDITIONING:

    In Teams of 2....

    50 Burpee Box Jumps (24/20)

    100 Pull Ups

    150 Air Squats

    One athlete working at a time

    CORE/MOBILITY:

    1 Min Couch Stretch

    :30 Side Plank (each side)

    1 Min Downward Dog

    :30 Side Plank (each side)

  • 17.5

    Gym opens at 9:30AM. Heats begin at 10AM. Food starts at 11AM. Bring drinks or a side!


    17.5

    40 Min Time Cap

    10 Rounds for Time...

    9 Thrusters (95/65)

    35 Double Unders

  • Huff and Puff

    Gym will open at 9:30 AM Saturday! Heats at 10AM. Food starts at 11AM.

    STRENGTH:

    8 x 50Ft Overhead Barbell Walk

    CONDITIONING:

    21-15-9

    Power Snatch (115/75)

    Hand Release Push Ups

    CORE/MOBILITY:

    :30 Bowler Stretch

    20 Leg Raises

    :30 Twisted Cross

    20 Leg Raises

  • Pete's Dragon


    STRENGTH:

    Front Squat

    5 x 5

    CONDITIONING:

    Four Rounds for Time....

    300M Row

    20 Alt DB Snatch (50/30)

    10 Toes to Bar

    CORE/MOBILITY:

    1 Min Pigeon Pose

    1 Min Superman Hold

    :30 PVC Behind Back

    1 Min Superman Hold

  • Vindicated

    STRENGTH:

    EMOM For 10 Min 

    1 Power Clean + 2 Hang Cleans + 1 Jerk

    CONDITIONING:

    Three Rounds for Time...

    75 Double Unders

    50Ft Handstand Walk or 100 Ft Bear Crawl

    15 Burpees

    CORE/MOBILITY:

    :30 Thread the Needle

    50 Siccsor Kicks

    1 Min Child's Pose with Shoulder Stretch

    50 Siccor Kicks 

  • The Leftovers

    STRENGTH:

    Bench Press

    5 x 5

    CONDITIONING:

    7 Min AMRAP...

    15 Pull Ups

    9 Overhead Squats (135/95)

    CORE/MOBILITY:

    :30 Bowler Stretch

    :30 Dolf Stretch

    1 Min Saddle Stretch

    40 Candlesticks 

  • Gold Star

    STRENGTH:

    Reverse Lunge 

    4 x 10

    CONDITIONING:

    15 Min AMRAP

    100M Farmer's Carry (53/35)

    15 Thrusters (95/65)

    200M Run

    CORE/MOBILITY:

    1 Min Couch Stretch

    1 Min Hollow Body Hold

    1 Min Puppy Pose

    1 Min Hollow Body Hold

  • 17.4

    Gym opens at 9:30AM. Heats start at 10AM.


    17.4

    13 Min AMRAP

    55 Deadlifts (225/155)

    55 Wallballs (20/14)

    55 Calorie Row

    55 HSPU

  • Go Green

    STRENGTH:

    Overhead Squat

    5-4-3-2-1

    CONDITIONING:

    10 Rounds for Time...

    200 M Run

    Muscle Ups (5-5-4-4-3-3-2-2-1-1)

    Or Chest to Bar Pull Ups (10-9-8-7-6-5-4-3-2-1)

    CORE/MOBILITY:

    15 V Ups

    1 Min Child's Pose

    15 V Ups

    1 Min Stradddle Stretch 


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