Workout Of The Day
Excavator
STRENGTH
Shoulder Press
4 x 6 @ 69%
Extra
KB Shoulder to Shoulder 4 x 16 (r/l = 2)
Bent Over Rear Delt Fly 4 x 8
CONDITIONING
10 Min AMRAP
10 Double KB Deadlifts (53/35)
35 Double Unders
10 Hollow Rocks
100M Run
CORE/MOBILITY
1 Min Forward Fold
1 Min Runners Stretch
Snuggle
STRENGTH
20 Min to Snatch
Work up to a Heavy single or just work through technique
CONDITIONING
Three Rounds for Time
500M Row
15 Thrusters (95/65)
15 Pull Ups
CORE/MOBILITY
1 Min Lying Side Twist
1 Min Child’s Pose
Snuggle
STRENGTH
Main Lift
Deadlift
6-6-4-2 70%, 75%, 80%, 90%
Extra
Pendulum Lunge 5 x 5 each leg (front/back = 1)
CONDITIONING
With a Partner Alternating each Movement
11Min AMRAP
7 Box Jump Overs (24/20)
7 Toes to Bar
7 Wallballs (20/14)
CORE/MOBILITY
1 Min Upward Dog
1 Min Twisted Cross
Zip
STRENGTH
Main Lift
Bench Press
6-6-4-2 7”%, 75%, 80%, 90%
Extra
Push Up Lock Off 4 x 5 each arm
CONDITIONING
EMOM for 10 Min
Pick your own weight. Everything completed within the minute.
1 Deadlift
2 Power Cleans
3 Front Squats
4 Jerks
CORE/MOBILITY
1 Min Pigeon
1 Min Downward Dog
50 Hollow Rocks
Steph
Happy birthday, Coach Stephanie!
Olympic Lifting 9:30AM
CONDITIONING
For Time
48 Burpees
Then Four Rounds
19 Hang Power Cleans (115/75)
73 Double Unders
then
48 Burpees
Shiny
STRENGTH
Back Squat
8-6-4-4
70%, 75%, 80%, 85%
CONDITIONING
For Time
21-15-9
Overhead Squats (75/55)
Sumo Deadlift High Pull (75/55)
100M Sandbag Carry (150/100)
CORE/MOBILITY
1 Min Saddle
1 Min Downward Dog
NUTCRACKER
STRENGTH
Main Lift
Strict Press
8 @ 55%, 2 x 6 @ 60%, 4 @ 65%
Extra Work
Heavy Shrugs 3 x 16
Superman Holds 3 x :30
CONDITIONING
For Time
10 Bar Muscle Ups (10 to 15 strict pull ups)
35 Wallballs (20/14)
800M Run
35 Air Squats
100 Ft Handstand Walk (200 Ft Bear Crawl)
CORE/MOBILITY
:30 Thread the Needle
1 Min Lying Side Twist
Sparkling
STRENGTH
2 Hang Power Cleans + 1 Front Squat
7 Working Sets
CONDITIONING
15 Min AMRAP
12 Calorie Row
24 Alt DB Snatch (40/25)
24 Ab Mat Sit-ups
CORE/MOBILITY
2 Min Plank Hold
1 Min Upward Dog
1 Min Puppy Pose
Gotcha
STRENGTH
Main Lift
Deadlift 8-6-4-4
70%, 75%, 80%, 85%
Extra Work
Banded Box Step Ups 3 x 10 each leg slow
Seated DB Curls and Press 3 x 12
CONDITIONING
12 Min AMRAP
50 Double Unders
100 Ft Walking Lunge Unweighted
50 Ft Burpees Broad Jump
50 Ft Jog
CORE/MOBILITY
1 Min Scorpion
1 Min Butterfly