Workout Of The Day

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

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 🪨

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 Ups

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

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 Min Upward Dog

STRENGTH

Back Squat

5 c 5

Climbing. Work up to a heavy set of five.

CONDITIONING

21-15-9

Hang Power Snatch (75/55)

Lateral Burpees Over the Bar

Goal is sub 8 Min. 10 Min time cap.

CORE/MOBILITY

1 Min Puppy Pose

:30 Bowler Stretch

STRENGTH

EMOM for 10 Min

2 Power Cleans + 1 Jerk

CONDITIONING

EMOM for 14 Min

Min 1: 40 Max Distance Row / :20 rest

Min 2: :40 Max Rep Wallballs (20/14) / :20 rest

CORE/MOBILITY

1 Min Twisted Cross

1 Min Lying Side Twist

STRENGTH

Deadlift

4 x 4 65% to 75%
2 x 2 80% or more

Foot Elevated Row (on bar or rings)

6 x 6

CONDITIONING

3 x 4 Min Rounds

300 Ft DB Farmers Carry (40/25)

then in remaining time max rounds

10 DB Squats (40/25)

10 DB Push Ups (hands on DB’s)

Rest 1 Min Between each 4 min round

CORE/MOBILITY

1 Min Saddle

1 Min Downward Dog

STRENGTH

Every 2 Min for 12 Min

3 Overhead Squats

75% to 85%

CONDITIONING

Three Rounds for Time

400M Run

10 Sandbag Over Shoulder (150/100)

25 Ft Handstands Walk (3 Wall Climbs)

CORE/MOBILITY

1 Min Upward Dog

1 Min Scorpion