Air Force

STRENGTH Overhead Squat 4 x 3 CONDITIONING For Time 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls (95/65) 20 Push Jerks (95/65) 20 Overhead Squats (95/65) 20 Front Squats (95/65) *At the top of each minute complete four burpees. CORE/MOBILITY: 3 x :20 Side Plank...

Groundhog Day

STRENGTH: 4 Rounds 5 Bench Press immediately into :20 Hollow Body Hold Rest as Needed CONDITIONING 10 Rounds for Time 20 Double Unders 10 Toes to Bar 5 Power Snatch (95/65) CORE/MOBILITY 1 Min Banded Lying Side Twist 1 Min Upward...

Diane

STRENGTH 8 x 50Ft of each below Sled Pull Pull Farmer’s Carry or DBall CONDITIONING 21-15-9 Deadlifts (225/155) Handstand Push Ups CORE/MOBILITY 1 Min Puppy Pose 1 Min Forward Fold

Jerry

STRENGTH Back Squat EMOM for 10 Min 2 Reps CONDITIONING For Time 1 Mile Run 2K Row 1 Mile Run *You May do this with a partner, one person working at a time, but splitting distances. CORE/MOBILITY 1 Min Seated Straddle Move Through Cat and Cows 200 Flutter Kicks in...

Betty

STRENGTH: Hang Power Clean 5 x 3 CONDITIONING Five Rounds for Time 12 Push Press (135/95) 20 Box Jumps (24/20) CORE/MOBILITY 1 Min Downward Dog 1 Min Lying Side Twist

Linda

Olympic Lifting 9:30AM CONDITIONING 10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2 BW Bench Press BW Squat Clean 3/4 BW
WORKOUT OF THE DAY