Workout Of The Day
Tag
Olympic Lifting at 9:30AM
CONDITIONING
With a Partner
50 Toes to Bar
100 Double Unders
50 Burpees
100 Ab Mat Sit Ups
50 DB Thrusters (40/24)
100 Calorie Row
*Complete 35 Wallballs after each set of movements.
Partners split reps and work one at a time.
ScanDal
STRENGTH
Bench Press 4 x 8
Banded Lat Pull Down 4 x 12
CONDITIONING
Every Four Minutes for Sixteen Minutes
100M Run
9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Shoulder to Overhead (155/105)
20 Hollow Rocks
Each round is to be completed as fast as possible.
CORE/MOBILITY
1 Min Downward Dog
1 Min Straddle
Quiet
16 Min AMRAP
25 Double Unders (50 singles)
200M Row
15 KB Swings (53/35)
20 Box Step Ups (24/20)
Rest 3 Min
10 Min EMOM
Min 1 – 14/10 Calorie Row
Min 2 – 3 Touch and Go Power Snatch OR 16 Alt DB Snatch (pick your weight)
CORE/MOBILITY
1 Min Twisted Cross
1 Min Upward Dog
200 Flutter Kicks
1979
STRENGTH PREP
10 Min to work up to heavy single squat clean. Use 80% to 85% for conditioning.
CONDITIONING
With a 25 Min Running Clock
Min 0-8
Four Rounds
20 Wallballs (20/14)
20 Medball Russian Twists
Min 9 – 16
Eight Rounds
10 Alt Jumping Split Lunges
10 Seated Strict Press (25/15)
Min 17 – 25
AMRAP
100M Run
3 Squat Cleans (heavy)
Cry for help
STRENGTH
Reverse Barbell Lunge
4 x 10 – 5 each leg
Banded Pull Apart
4 x 15
CONDITIONING
Two Rounds for Time
15 Clean and Jerks (135/95)
25 Bar Facing Burpees
1 Min Downward Dog
1 Min Scorpion
Mini prep
Two weeks until Murph! Get to the gym today and get prepped!
10 Rounds for Time
200M Run
Pull Ups 10-9-8-7-6-5-4-3-2-1
Push Ups 20-18-16-14-12-10-8-6-4-2
Air Squats 30-27-24-21-18-15-12-9-6-3
CORE/MOBILITY
1 Min Straddle
1 Min Child’s Pose
1 MinTwisted Cross
Lifting 9:30AM
| Three Rounds |
| 800M Run |
| 10 Squat Snatch (135/95) |
| 3 Wall Climbs |
| 20 Alt Single Arm Devils Press (40/25) |
| 6 Chest to Bar Pull Ups |
Hit
STRENGTH
Shoulder Press 4 x 10
Strict Pull Ups 4 x 6
CONDITIONING
8 Min AMRAP
10 Squat Cleans (95/65)
20 Ab Mat Sit Ups
CORE/MOBILITY
1 Min Saddle
1 Min Upward Dog
Vow
With a Partner
20 Min AMRAP
200M Run
Partner Front Rack Barbell Hold (while partner runs)
*Pick your weight. Each drop is 5 burpees at the end of workout.
Rest 5 Min
12 Min EMOM
Min 1 – 12 Bulgarian Split Squats
Min 2 – 12 Heavy Russian KB Swings