Tricky

STRENGTH EMOM for 10 Min 2 Squat Cleans + 1 Jerk CONDITIONING 21-15-9 Devil’s Press (30/20) Knees to Elbow CORE/MOBILITY 1 Min Upward Dog 1 Min Scorpion

OPERATION

STRENGTH DB Bench Press 5 x 8 Bent over Barbell Row 5 x 8 CONDITIONING EMOM for 12 Min Min 1: 12/10 Calorie Row Min 2: 35 Double Unders CORE/MOBILITY 1 Min Downward Dog 1 Min Twisted Cross 50 Hollow...

Messy

STRENGTH Overhead Squat Every 2 Min for 12 Min 3 Reps at 87% CONDITIONING EMOM for 12 Min 5 DB Deadlifts (40/25) 6 DB Hang Power Cleans (40/25) 7 DB Thrusters (40/25) CORE/MOBILITY 1 Min Pigeon Pose 30 Single Leg V...

Beatdown

Olympic Lifting at 9:30AM CONDITIONING Ten Rounds for Time 10 Pull Ups 10 KB Swings (53/35) 10 Front Squats (135/95) 200M Run or 250M Row

Midnight

STRENGTH 5 Working Sets of Complex on Each Arm 3 DB Deadlift + 3 DB Hang Power Clean + 3 DB Thruster (all single sided) CONDITIONING Five Rounds for Time 15 DB Box Step Ups (40/35) single DB 100M Run 10 Toes to Bar 35 Double Unders CORE/MOBILITY 1 Min Downward Dog 1...
WORKOUT OF THE DAY