Workout Of The Day

  • Beach House

    STRENGTH:

    Power Clean 

    7 x 2

    CONDITIONING:

    For Time....

    800M Run

    50 DB Thrusters (40/25)

    800M Run

    CORE/MOBILITY:

    1 Min Runner's Stretch

    1 Min Plank Hold

    1 Min Puppy Pose

    1 Min Plank Hold

  • Walk the Walk

    STRENGTH:

    Reverse Lunge 

    4 x 10

    CONDITIONING:

    15 Min AMRAP

    10 Ft Handstand Walk

    30 Ft Handstand Walk

    50 Ft Handstand Walk

    Rest as needed between efforts. Each section must be completed Unbroken. Start back at 10 Ft after 50 Ft is completed. Adjust distances as needed to match skill level (i.e. 5 Ft/10ft/15ft)

    Substitute 1 Wall Climb plus Overhead DB Walk (same distances) if you cannot Handstand Walk.

    CORE/MOBILITY:

    1 Min Bowler Stretch

    1 Min Thread the Needle

    1 Min Downward Dog


  • Game Day

    STRENGTH:

    Strict Pull Ups or Muscle Ups

    5 x Max Reps

    If you cannot string more than five Pull Ups together then accumulate five reps.

    CONDITIONING:

    With a Partner

    3K Row

    Max Reps Sit Ups

    One partner Rows, one partner does Sit Ups. Switch as desired.

    Score is total time and sit up reps.

    CORE/MOBILITY:

    1 Min Child's Pose

    1 Min Upward Dog


  • South Paw

    STRENGTH:

    Shoulder Press

    5 - 4 - 3 - 2 - 1

    CONDITIONING:

    9 Min AMRAP

    3 Squat Cleans (165/115)

    30 Double Unders

    6 Squat Cleans

    60 Double Unders

    9 Squat Cleans

    90 Double Unders

    Continue pattern until time is up.

    CORE/MOBILITY:

    :30 Standing Figure Four

    1 Min Straddle Stretch

    3 x 6 Strict Knees To Elbow

  • Escape

    STRENGTH:

    Back Squat

    EMOM for 10 Min

    2 Reps

    CONDITIONING:

    Three Rounds for Time

    20 Alt KB Snatch (53/35)

    10 Burpees

    400M Run

    CORE/MOBILTIY:

    1 Min Downward Dog

    100 Flutter Kicks

    1 Min Child's Pose

    100 Flutter Kicks 

  • Roxy

    Olympic Lifting at 9:30AM

    Basic Pulling Seminar at 1PM! Cost is $20!

    CONDITIONING:

    Three Rounds for Time

    1K Row

    20 Shoulder to Overhead (115/75)

    20 Front Squats (115/75)

    20 Push Ups

  • First Things First

    STRENGTH:

    Bulgarian Split Squat

    4 x 6 each leg

    :30 Weighted Plank Hold Between Sets

    CONDITIONING:

    For Time...

    50 Pull Ups

    50 Burpees

    100 Double Unders

    CORE/MOBILITY:

    :30 Bowler Stretch

    1 Min Downward Dog

    30 Candlesticks 

  • Faking It

    STRENGTH:

    Deadlift 

    5 x 5

    CONDITIONING:

    AMRAP in 8 Min

    4 HSPU (1 Wall Climb)

    8 KB Swings (70/53)

    12 Toes to Bar

    CORE/MOBILITY:

    :30 Scorpion 

    1 Min Child's Pose

    100 Russian Twists 

  • Hard Luck

    STRENGTH:

    Bench Press

    4 x 10 (for speed, explosiveness off chest)

    CONDITIONING:

    With a Partner

    12 Min AMRAP "You Go I Go" per movement 

    12 Box Jumps (24/20)

    8 Hang Power Cleans (115/75)

    100M Sprint

    CORE/MOBILITY:

    :20 Side Plank (each side)

    1 Min Downward Dog

    :20 Side Plank (each side)

    1 Min Straddle Stretch 

  • Abduction

    STRENGTH:

    Strict Pull Ups

    4 x 6

    Strict Dips (Ring or Bar)

    4 x 6

    Alternate Movements. Add weight if able.

    CONDTIONING:

    Theee Rounds for Time

    30 Wallballs (20/14)

    30 Squat Snatch (75/45)

    CORE/MOBILITY:

    1 Min Lying Side Twist with Band

    :30 Thread the Needle

    100 Hollow Rocks 

  • Revolution

    STRENGTH:

    Front Squat 

    6 x 3

    CONDITIONING:

    For Time...

    500M Row

    Two Min Rest

    30 DB Clean and Jerks (50/30)

    CORE/MOBILITY:

    15 Barbell V Ups

    1 Min Child's Pose

    15 Barbell V Ups

    :30 Pigeon Pose

  • Fruit Roll-Up

    Olympic Lifting at 9:30AM

    CONDITIONING:

    For Time...

    800M Run

    30 Overhead Squats (135/95)

    20 Bar Facing Burpees

    10 Bar Muscle Ups (20 Pull Ups)

    800M Run

    20 Overhead Squats

    15 Bar Facing Burpees

    7 Bar Muscle Ups (14 Pull Ups)

    800M Run

    10 Overhead Squats

    10 Bar Facing Burpees

    5 Bar Muscle Ups

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