Workout Of The Day

We are closed today as we prepare doe AOK10!

heats kick off this evening at 5:30PM.

STRENGTH

Overhead Squat

5 x 5

CONDITIONING

Four Rounds for Time
12 Burpees
16 DB Deadlifts (40/25)
20 Alt DB Snatch (40/25)
100Ft DB Farmers Carry

CORE/MOBILITY

1 Min Straddle

1 Min Bowler Stretch

STRENGTH

Hang Power Clean

3-3-3-2-2-2

CONDITIONING

EMOM for 15 Min
Min 1: 100M Run
Min 2: 7 Strict Pull Ups
Min 3: 16 Box Jump Overs (24/20)

CORE/MOBILITY

:30 Side Plank x 2 each side

1 Min Downward Dog

1 Min Scorpion

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STRENGTH

Shoulder Press

10-8-6-4-2

CONDITIONING

For Time

100M Row

50 Goblet Squats (53/35)

500M Row

50 KBSwings (53/35)

CORE/MOBILITY

1 Min Lying Side Twist

25 Supermans

1 Min Childs Pose

STRENGTH

Back Squat

4 x 4

Paloff Press

3 x 8 each arm

CONDITIONING

For Time

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

CORE/MOBILITY

1 Min Upward Dog

1 Min Twisted Cross

AOK10 judges meeting at 12PM!

CONDITIONING

Five Rounds
400M Run
20 Wallballs (20/14)
50Ft Handstand Walk or 100Ft Bear Crawl
20 Ab Mat Sit Ups

STRENGTH

Single Arm DB Bench Press
4 x 8
DB Box Step Up
3 x 7 each leg

CONDITIONING

EMOM for 12 Min
5 Thrusters (115/75)
15 Double Unders
1 Burpee Muscle Up (Bar or Ring) or Pull Up

Complete all work within the minute.

CORE/MOBILITY

1 Min Downward Dog

1 Min Butterfly

STRENGTH

Deadlift

5 x 5

CONDITIONING

12 Min AMRAP
3 Wall Climbs
9 Toes to Bar
100Ft Sandbag or DBlall Front Carry

Partner Version 👇🏻
Alternating Movements for 12 Min AMRAP
P1: 3 Wall Climbs
P2: 9 Toes to Bar
P1: carry
P2: wall climbs
Etc

*Wall climb sub plank shoulder touches, box walk or
Feet on wall plank hold

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Upward Dog

STRENGTH

Sled Walk

8 x 50 Ft

CONDITIONING

400M Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
400M Run

If 10 rounds is too much complete as 10 min AMRAP of work.

Partner Version 👇🏻
Partner 400M Run Together
16 Alternating Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Partner 400M Run Together

CORE/MOBILITY

1 Min Puppy Pose

1 Min Runners Stretch