Punishment

STRENGTH Tempo Overhead Squats 6 x 2 3 count, 1 count pause, stand. GYMNASTICS 4 Rounds for Quality 3/3 Hollow Body to Arch Hold 10 Reps of DB Maltese Press CONDITIONING 9 Min AMRAP 12/10 Calorie Row 7 Devil’s Press (40/25) CORE/MOBILITY 1 Min Puppy Pose 1 Min Seated...

Chicken Shack

Olympic Lifting at 9:30AM CONDITIONING With A Partner 800M Run and 1000M Row then 16 Rounds Alternating Rounds 3 Ring or Bar Muscle Ups 6 Handstand Push Ups 12 Alt KB Snatch (53/35) Then 800M Run and 1000M Row. Partners will run and row, switching either at the...

Freeze Frame

STRENGTH Every :30 for 10 Min 1 Hang Squat Clean GYMNASTICS 5 sets :30 Parallette Tuck Hold 1 Handstand Box Walk (full rotation to the right and left) CONDITIONING For Time 21-15-9 KB Deadlifts ( 2 KB’s) Toes to Bar CORE/MOBILITY 1 Min Lying Side Twist 1 Min Thread...

Frisbee

STRENGTH DB Curl and Press 4 x 10 Russian Twists 4 x 20 GYMNASTICS 4 Sets 2-3 a Wall Climbs 10 Supinated Grip Ring Row with Feet Elevated (chin up grip) CONDITIONING 15 Min Time Cap 800M Run 100 Ft Handstand Walk or 200 Ft Bear Crawl 200 Double Unders or Single Unders...

A Blaze

STRENGTH Front Squat 10-8-6-4-2 GYMNASTICS 7 Sets 3 – 5 Negative Push Ups (3 count down) CONDITIONING Three Rounds for Time 15 DB Shoulder to Overhead (40/25) 25 KB Swings (53/35) 15 Burpees to Target Rest 1 Min Between Rounds CORE/MOBILITY: 1 Min Bowler Stretch...
WORKOUT OF THE DAY