Workout Of The Day

  • 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)

  • Love Fool

    Olympic Lifting at 9:30AM!

    Beatdown:

    With a partner...

    1 person starts on rower, Rows 15 calories. Other partner starts on barbell. Partners switch places every 15 calories until all the work is complete.

    40 Squat Clean and Jerks (205/145)

    80 Bar Muscle Ups or Chest to Bar Pull Ups

    120 Bar Facing Burpees

    400 Double Unders

    Scale reps as needed to finish in under 45 Minutes.

  • Last March

    STRENGTH:

    Romanian Deadlift

    5 x 5

    Alternate with 5 Strict Pull Ups 

    CONDITIONING:

    For Time...

    30 Back Squats (135/95)

    400M Run

    20 Back Squats 

    400M Run

    10 Back Squats 

    400M Run

    CORE/MOBILITY:

    2 Min Legs On Wall

    15 Candlesticks 

    1 Min Straddle Stretch

    15 Candlesticks 

  • 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 

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