Alright

AOK10 judges meeting at 12PM! CONDITIONING Five Rounds400M Run20 Wallballs (20/14)50Ft Handstand Walk or 100Ft Bear Crawl20 Ab Mat Sit Ups

Flip

STRENGTH Single Arm DB Bench Press4 x 8DB Box Step Up3 x 7 each leg CONDITIONING EMOM for 12 Min5 Thrusters (115/75)15 Double Unders1 Burpee Muscle Up (Bar or Ring) or Pull Up Complete all work within the minute. CORE/MOBILITY 1 Min Downward Dog 1 Min...

Snap

STRENGTH Deadlift 5 x 5 CONDITIONING 12 Min AMRAP3 Wall Climbs9 Toes to Bar100Ft Sandbag or DBlall Front Carry Partner Version 👇🏻Alternating Movements for 12 Min AMRAPP1: 3 Wall ClimbsP2: 9 Toes to BarP1: carryP2: wall climbsEtc *Wall climb sub plank shoulder touches,...

Cindy-ish

STRENGTH Sled Walk 8 x 50 Ft CONDITIONING 400M Run10 Rounds5 Pull Ups10 Push Ups15 Air Squats400M Run If 10 rounds is too much complete as 10 min AMRAP of work. Partner Version 👇🏻Partner 400M Run Together16 Alternating Rounds5 Pull Ups10 Push Ups15 Air SquatsPartner...

T-Rex

STRENGTH Push Press 6 x 3 Paloff Press 4 x 8 each side CONDITIONING Three Rounds for Time500M Row10 Squat Cleans (155/105)*Add a clean and jerk if you feel like it 🙌🏻 Partner Version 👇🏻 Three Rounds1000M/800M Row15 Squat Cleans (155/105)Share row and reps anyway one...

Buffalo

STRENGTH Reverse Barbell Lunge 4 x 10 Medball Twists 4 x 20 CONDITIONING For Time21-18-15-12-9-6-3KB Sumo Deadlift High Pull (53/35)KB Swing (53/35)Box Jump (24/20) Partner Version 👇🏻 You Go I Go 15 Min AMRAP15 Kb Swings (Partner 1 does 15 then other does 15)12 KB...
WORKOUT OF THE DAY