Workout Of The Day

  • Bright Lights

    STRENGTH:

    Squat Mornings

    Work Up to 5 Rep Max

    CONDITIONING:

    15 Min EMOM

    Min 1: Max Handstand Hold (Wall or Freestanding)

    Min 2: Max KB Swings (53/35)

    Min 3: Max Jumping Split Lunges

    CORE/MOBILITY:

    :30 Thread the Needle

    1 Min Puppy Pose with Arms Behind Head

    1 Min Butterfly

    50 Twists (weighted or unweighted)

  • VIP

    The gym will be closed Sunday, April 16th for Easter.

    STRENGTH:

    Sled Drags

    4 x Forward/Backward

    4 x Sideways R/L

    CONDITIONING:

    Three Rounds for Time

    500M Row

    15 DB Thrusters (40/25)

    10 Burpees

    CORE/MOBILITY:

    1 Min Couch Stretch 

    100 Flutter Kicks

    1 Min Scorpion 

  • Dejavu

    STRENGTH:

    4 x 20 Seated Banded Rows

    Alt with :30 Hollow Body Hold

    CONDITIONING:

    For Time...

    21 Hang Power Cleans (135/95)

    21 Wallballs (20/14)

    9 Ring Muscle Ups (9 Pull Ups and 9 Push Ups or Dips)

    15 Hang Power Cleans

    15 Wallballs

    6 Ring Muscle Ups

    9 Hang Power Cleans

    9 Wallballs

    3 Ring Muscle Ups

    CORE/MOBILITY:

    :30 Bowler Stretch

    1 Min Saddle Stretch

    :30 Dolf Stretch


  • The Good Fight

    STRENGTH:

    Sumo Deadlift

    Find 3 Rep Max

    CONDITIONING:

    Four Rounds for Total Reps/Rounds

    3 Min AMRAP

    25 Ab Mat Sit Ups

    12 Shoulder to Overhead (115/75)

    25 Double Unders

    1 Min Rest Between Rounds

    CORE/MOBILITY:

    1 Min Downward Dog

    :30 Thread the Needle

    1 Min Half Straddle 

  • Bunny Cop

    STRENGTH:

    Z Hold Walking Lunge w/ DBs

    6 x 50Ft

    CONDITIONING:

    For Time...

    30-20-10 

    Alt DB Snatch (50/35)

    Toes to Bar

    200M Run

    CORE/MOBILITY:

    :30 Star Hold each side

    1 Min Puppy Pose

    :30 Star Hold each side

    1 Min Pigeon Pose

  • Move Your Body

    Olympic Lifting at 9:30AM

    CONDITIONING:

    Two Rounds For Time...

    1000M Row

    30 Clean and Jerks (95/65)

    30 KB Swings (53/35)

    30 Burpees

    800M Run

  • Move Your Body

    Olympic Lifting at 9:30AM

    CONDITIONING:

    Two Rounds For Time...

    1000M Row

    30 Clean and Jerks (95/65)

    30 KB Swings (53/35)

    30 Burpees

    800M Run

  • Cake Pop

    STRENGTH:

    Turkish Get Up

    5 x 4 Each Arm

    CONDITIONING:

    Seven Rounds for Time...

    200 M Run

    30 Double Unders

    CORE/MOBILITY:

    :30 Calves on Post

    1 Min Straddle Stretch

    2 Min Plank Hold from Toes

  • Time Served

    STRENGTH:

    Lateral Box Step Over with DB

    4 x 20 

    Alt with :30 Superman Hold

    CONDITIONING:

    3 Rounds for Total Reps...

    3 Min AMRAP

    10 Clusters (95/65)

    10 Burpees

    1 Min Rest Between AMRAP's

    CORE/MOBILITY:

    1 Min Couch Stretch

    1 Min Butterfly 

    200 Flutter Kicks

  • Set Me Free

    STRENGTH:

    Banded Lat Pull Down

    4 x 20

    Alternate with 4 x 6 DB Row

    CONDITIONING:

    For Time...

    1500 M Row

    30 Alt Jumping Split Lunge

    20 Deadlifts (225/155)

    10 Ring Muscle Ups (20 Chest to Bar Pull Ups and 20 Dips/Push Ups)

    CORE/MOBILITY:

    :30 Biceps on Post

    1 Min Lying Side Twist with Band

    2 Min Hip Bridge Hold

  • Lock Box

    Strength:


    Floor Press

    Work Up to a 5 Rep Max

    CONDITIONING:

    For Time...

    15 Power Snatches (135/95)

    15 Squat Snatches (135/95)

    CORE/MOBILITY:

    20 Floor Wipers

    :30 Thread the Needle

    20 Floor Wipers

    1 Min Scorpion

  • Peppermint

    STRENGTH:

    Bulgarian Split Squat

    4 x 8 Each Leg

    Alternate with :30 Plank Hold

    CONDITIONING:

    In Teams of Two Complete...

    100 Toes to Bar

    50 Push Press (135/95)

    100 Ab Mat Sit Ups

    50 Hand Release Push Ups

    400M Partner Run

    Only one partner working at a time. Partners run the 400 together.

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Upward Dog

    :30 Twisted Cross (each direction)

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