Workout Of The Day

  • Magic

    No gymnastics today!

    STRENGTH:

    Front Squat 

    3 x 10 

    60% to 70%

    CONDITIONING:

    For Time...

    1 mile run

    100 Double Unders

    15 Muscle Ups (30 Chest to Bar)

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Straddle


  • Intro

    STRENGTH:

    Bench Press

    5 @ 75%, 3 @ 85%, 1 @ 95% +

    CONDITIONING:

    Three Rounds for Time...

    500M Row

    10 DB Thrusters (40/25)

    10 Push Ups

    CORE/MOBILITY:

    2 Min Legs on Wall

    1 Min Scorpion

    200 Flutter Kicks with Barbell 

  • Artichoke

    STRENGTH:

    Deadlift

    5 @ 75%, 3 @ 85%, 1 @ 95%+

    CONDITIONING:

    With a Partner...

    10 Min AMRAP

    10 Box Jump Overs (24/20)

    10 Alt Pistols

    10 Toes to Bar

    CORE/MIBILITY:

    1 Min Couch Stretch

    1 Min Child’s Pose

    :30 Bowler Stretch 

  • Chaser

    STRENGTH:

    EMOM for 10 Min 

    2 Hang Power Cleans

    CONDITIONING:

    Every Two Minutes for Sixteen Minutes

    200M Run

    CORE/MOBILITY:

    30 Weighted Sit Ups

    1 Min Runners Stretch

    30 Weighted Sit Ups

    1 Min Downward Dog 

  • Freedom

    STRENGTH:

    Back Squat

    5 @ 75%, 3 @ 85%, 1 @ 95% +

    CONDITIONING:

    12 Min AMRAP

    20 Alt KB Snatch (53/35)

    10 Burpees

    20 Pull Ups

    10 Burpees

    CORE/MOBILITY:

    :30 Forearms

    1 Min Plank 

    1 Min Child’s Pose

    1 Min Plank 

  • Lehner

    Thirty Four Minute AMRAP...

    24 Pull Ups

    600M Run

    9 Squat Cleans (155/105)

    Wear a vest if you have one.

  • Rave

    STRENGTH:

    Bent Over Barbell Rows

    4 x 8

    CONDITIONING:

    For Time....

    45 Wallballs (20/14)

    35 Sumo Deadlift High Pulls (75/55)

    25 Handstand Push Ups (Seated DB Shoulder Press)

    400M Run

    CORE/MOBILITY:

    100 Flutter Kicks

    1 Min Straddle Stretch

    100 Flutter Kicks

    Cat/Cow Stretches 


  • Look What You Made Me Do

    STRENGTH:

    Bench Press

    3 x 3

    70%, 80%, 90%+

    CONDITIONING:

    Three Rounds for Time...

    30 Ab Mat Sit Ups

    30 Walking Lunge Steps

    30 KB Swings (53/35)

    CORE/MOBILITY:

    1 Min Half Saddle

    30 Hollow Rocks

    :30 Scorpion

  • Watch This

    STRENGTH:

    Deadlift 

    3 x 3

    70%, 80%, 90%+

    CONDITIONING:

    With a Partner For Time...

    30 Hang Power Cleans (155/105)

    30 Muscle Ups (30 Pull Ups & 30 Dips)

    30 Thrusters (155/105)

    CORE/MOBILITY:

    :30 Dolf Stretch

    15 Candlesticks

    1 Min Downward Dog

    15 Candlesticks

  • Little Monster

    STRENGTH:

    EMOM for 10 Min

    1 Power Snatch + 1 Overhead Squat

    CONDITIONING:

    9 Min Time Cap

    1000M Row

    Max Rep DB Burpee Box Step Up (24/20)

    Pick DB weight that can keep you moving!

    CORE/MOBILITY:

    15 Single Leg Hip Bridge Raise (each leg)

    1 Min Twisted Cross

    15 Single Leg Hip Bridge Raise (Each Leg)

    1 Min Puppy Pose

  • Comfortable

    STRENGTH:

    Back Squat 

    3 x 3

    70% 80% 90%+

    CONDITIONING:

    Four Rounds for Times...

    50 Double Unders

    7 KB Hang Power Cleans Right Arm (53/35)

    7 KB Hang Power Cleans Left Arm (53/35)

    7 KB Push Press Right Arm

    7 KB Push Press Left Arm

    CORE/MOBILITY:

    :30 Superman Hold

    :30 Thread The Needle

    :30 Superman Hold

    1 Min Downward Dog

  • Bedlam

    Four Rounds for Time....

    8 Bar Muscle Ups (Sub 8 Toes to Bar and 8 Push Ups)

    11 Power Cleans (185/135)

    15 Wallballs (20/14)

    400M Run

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