Workout Of The Day
MAXIMUM
STRENGTH
Back Squat
30 Min to Find Max
Suggested Rep Scheme
6-4-2-1-1-1-1
CONDITIONING
8 Min AMRAP
100M Run or 150M Row
15 KB Swings (53/35)
10 Ab Mat Sit Ups
CORE/MOBILITY
1 Min Pigeon Pose
1 Min Upward Dog
Suspect
STRENGTH
Back Squat
4 @ 70%, 4 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%
CONDITIONING
For Time
800M Run or 1000M Row
50 Alt Hang DB Clean (50/35)
25 Push Ups
*Everytime you put the DB down, 5 Burpees
CORE/MOBILITY
1 Min Pigeon Pose
1 Min Twisted Cross
Raptor
STRENGTH
Deadlift
6 @ 75%
4 @ 80%
4 @ 85%
4 @ 90%
CONDITIONING
12 Min AMRAP
100M Run
100Ft DB Z Walk (50/30) 50ft down right arm OH / 50ft back left arm
10 Toes to Bar
- Z walk is a single arm overhead carry with the opposite arm
carrying DB in farmers hold
CORE/MOBILITY
1 Min Scorpion
1 Min Upward Dog
Christmas
STRENGTH
Back Squat
6-6-4-2
79% 75% 80% 90%
Deadbugs with Weight Hold 4 x 20
Side Plank 4 x :20 each side
CONDITIONING
For 12 Min
1-2-3-4-5-6-7-8-9-10 and so on
Wallball
Medball Sit Up
50 Ft Run
CORE/MOBILITY
1 Min Couch Stretch
1 Min Upward Dog
Sugar
STRENGTH
Back Squat
4 x 6
75%, 75%, 80%, 85%
Floor Wipers
3 x 20
CONDITIONING
Every 3 Min for 15 Min
3 Wall Climbs
12 Box Jumps (24/20)
24 Russian KB Swings
CORE/MOBILITY
1 Min Sampson Stretch
1 Min Twisted Cross
Yawn
CONDITIONING
EMOM for 32 Min
Min 1: 100M Medball Run
Min 2: 15 to 20 Wallballs
Min 3: 20 Ab Mat Sit Ups
Min 4: 15 Plate Ground to Overhead
CORE/MOBILITY
1 Min Upward Dog
1 Min Samson Stretch
Spooky
STRENGTH
Back Squat
10-8-8-6-4
Calf Raises
4 x 12
CONDITIONING
With a Partner (you go I go per movement)
14 Min AMRAP
8 DB Hang Power Cleans
5 Burpees over DB’s (lateral jump)
12 Ab Mat Sit Ups
Run 100M Together After Each Round
CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross
Wind Blown
STRENGTH
Front Squat
2 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%
CONDITIONING
CONDITIONING
9 Min AMRAP
30 Double Unders
9 Hang Power Snatch (75/55)
9 Bar Facing Burpees
CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross
Jolly
EMOM for 30 Min
Min 1: (odd rounds)7 to 10 Burpee Box Step Ups (24/20)
Min 1: (even rounds) 14 DB Box Step Ups (24/20)
Min 2: 100M Run
Min 3: 14 Alt Hang DB Clean and Jerks (40/25)