Workout Of The Day

  • 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

  • Rascal

    STRENGTH:

    Reverse Lunge

    4 x 10

    CONDITIONING:

    5 Min AMRAP

    5 Front Squat (95/65)

    5 Shoulder to Overhead (95/65)

    5 Chest to Bar Pull Ups

    Rest 2 Min

    5 Min AMRAP

    8 Push Ups

    8 Power Cleans (95/65)

    CORE/MOBILITY:

    1 Min Couch Stretch

    :30 Scorpion

    100 Ab Mat Sit Ups

  • Red Velvet

    STEENGTH:

    Bent Over Barbell Row

    4 x 6

    Barbell Curl

    4 x 6

    Super set Movements.

    CONDITIONING:

    Three Rounds for Time...

    25 Wallballs (20/14)

    15 Power Snatch (115/75)

    50 Double Unders

    CORE/MOBILITY:

    1 Min Standing Figure Four

    1 Min Downward Dog

    Ab Wheel 3 x 8

  • Roots

    STRENGTH:

    Shoulder Press

    5 x 5

    CONDITIONONG:

    For Time with a Partner

    80 Calorie Row (partner Handstand Hold or Plank Hold while Partner Rows)

    60 Deadlifts (205/135)

    40 Toes to Bar

    CORE/MOBILITY:

    1 Min Straddle

    1 Min Upward Dog

    200 Flutter Kicks

  • Table 32

    STRENGTH:

    Power Snatch

    7 x 2

    CONDITIONING:

    Four Rounds for Time 

    16 Double KB Reverse Lunge (44/26)

    16 Double KB Russian Swings (44/26)

    10 Burpees

    CORE/MOBILITY:

    1 Min Pigeon Pose

    1 Min Child's Pose

    2 Min Hip Bridge Hold

  • Punching Bag

    First Timers Open sign up is tonight!

    STRENGTH:

    Front Squat

    6 x 3

    CONDITIONING:

    For Time...

    30 Clean and Jerks (135/95)

    Rest 2 Min

    400M Run

    CORE/MOBILITY:

    1 Min Forward Fold

    1 Min Hollow Body Hold

    1 Min Butterfly 

    1 Min Hollow Body Hold

  • Take Me Away

    Olympic Lifting with Lee at 9:30AM

    CONDITIONING:

    For Time...

    500M Row

    30 Bodyweight Bench Press

    1000M Row

    30 Thrusters (135/95)

    1500M Row

    30 Power Cleans (135/95)

  • Magic Valley

    STRENGTH:

    Sled Pull / Prowler Push

    6 x 50Ft @ Heavy as Possible

    CONDITIONING:

    1 Mile Run

    50 Toes to Bar

    50 Wallballs (20/14)

    CORE/MOBILITY:

    1 Min Runner's Stretch

    :30 Hip Bridge Hold

    1 Min Upward Dog

    :30 Hip Bridge Hold

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