Workout Of The Day

  • Anchors Away

    STRENGTH:

    EMOM for 10 Minutes

    2 Power Cleans

    CONDITIONING:

    AMRAP in 7 Minutes

    Burpees to Target

    Rest 2 Min

    5 Min to Find Max Clean

    CORE/MOBILITY:

    1 Min Scorpion 

    1 Min Plank Hold 

    1 Min Puppy Pose

    1 Min Plank Hold

  • Peppermint

    STRENGTH:

    Front Squat

    6 x 3 @ 70%  of 1RM

    One set every two minutes

    CONDITIONING:

    Three Rounds for Time...

    400 M Run

    10 Shoulder to Overhead (135/95)

    200 M Farmer's Carry (40/25)

    50 Double Unders

    20 Minute Time Cap

    CORE/MOBILITY:

    1 Min Downward Dog

    15 Candlesticks

    1 Min Straddle Stretch

    15 Candle Sticks


  • Tom Brady

    STRENGTH:

    EMOM for 8 Min

    2 Power Snatch

    CONDITIONING.

    16 Min Running Clock Tabata

    :20 Work / :10 Rest

    4 Min Pull Ups

    4 Min Push Ups

    4 Min Air Squats

    4 Min Sit Ups

    CORE/MOBILTIY:

    1 Min Pigeon Pose

    1 Min Child's Pose

    :30 Scorpion 

  • Beatdown

    Olympic Lifting at 9:30AM

    CONDITIONING:

    For Time...

    1000 M Row

    30 Chest to Bar Pull Ups

    30 Alt Pistols

    30 KB Swings (70/53)

    30 Push Ups

    30 KB Goblet Squats (70/53)

    1000 M Row

  • Obvious

    STRENGTH:

    20 Min to establish 1 RM

    Overhead Squat

    CONDITIONING:

    For Time...

    21-15-9

    Overhead Squat (95/65)

    Box Jumps (24/20)

    CORE/MOBILITY:

    :30 Calves on Post

    20 Candlesticks

    1 Min Puppy Pose

    20 Candlesticks

  • I Can't Stop

    STRENGTH:

    Romanian Deadlifts

    5 x 8 

    Alternate with 5 strict pull ups

    CONDITIONING:

    Three Rounds for Time...

    500 M Row

    10 DB Thrusters (40/25)

    10 Burpees

    CORE/MOBILITY:

    :20 Star Hold (each side)

    1 Min Saddle Stretch

    :20 Star Hold (each side)

    1 Min Child's Pose

    :20 Star Hold (each side)

  • Brownie

    STRENGTH:

    20 Min To Establish 1RM

    Front Squat 

    CONDITIONING:

    AMRAP in 8 Min

    8 DB Snatches Right Arm (50/30)

    30 Double Unders

    8 DB Snatches Left Arm (50/30)

    30 Double Unders

    CORE/MOBILITY:

    1 Min Downward Dog

    20 Hollow Rocks

    :30 Bowler Stretch

    20 Hollow Rocks


  • Implode

    STRENGTH:

    Bent Over Rows

    4 x 8

    Handstand practice during rest.

    CONDITIONING:

    20 Min AMRAP

    5 Power Cleans (145/100)

    10 Toes to Bar

    15 Wallballs (20/14)

    CORE/MOBILITY:

    1 Min Upward Dog

    :30 Superman Hold

    1 Min Samson Stretch

    :30 Superman Hold

  • Helen

    STRENGTH:

    20 Min to Establish 1RM Jerk

    CODITIONING:

    "Helen"

    Three Rounds for Time...

    400M Run

    21 KB Swings (53/35)

    12 Pull Ups

    CORE/MOBILITY:

    100 Flutter Kicks

    1 Min Lying Side Twist

    100 Flutter Kicks

    1 Min Puppy Pose

  • 100's

    Olympic Lifting at 9:30AM

    CONDITIONING:

    100 Pull Ups

    100 Ab Mat Sit Ups

    100 Alt DB Snatch (70/50)

    100 Wallballs (20/14)

    100 Double Unders 

  • The League

    STRENGTH:

    Back Squat 

    5 x 3 @ as heavy as possible

    One set every 3 minutes

    CONDITIONING:

    AMRAP in 15 Min...

    9 Deadlifts (155/105)

    12 Push Ups

    15 Box Jumps (24/20)

    CORE/MOBILITY:

    :30 Calves on Post

    100 Flutter Kicks

    1 Min Straddle Stretch

    100 Flutter Kicks

  • Peanut

    STRENGTH:

    Shoulder Press 3 x 3

    Push Press 3 x 3

    Jerk 3 x 3

    CONDITIONING:

    5 Min AMRAP

    7 Front Squats (135/95)

    7 Bar Facing Burpees

    Rest 2 Min

    EMOM for 6 Min

    12 Toes to Bar

    CORE/MOBILITY:

    1 Min Child's Pose

    :30 Superman Hold

    1 Min Upward Dog

    :30 Superman Hold


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