Workout Of The Day

Sgt Ansari

STRENGTH

Squat or Power Clean

8 x 1

CONDITIONING

Four Rounds for Time

5 Hang Power Cleans (135/95)

11 Toes to Bar

29 Wallballs (20/14)

CORE/MOBILITY

Superman/Arch Holds

4 x :15

1 Min Twisted Cross

1 Min Upward Dog

Sugar Daddy

STRENGTH

Strict Pull Up or Strict Chest to Bar

7 x 2

3 count negative each rep

CONDITIONING

For Time

21-15-9

Deadlift (225/155)

400M Run

CORE/MOBILITY

KB Side Bends

30 each side

Cat and Cows

2 Min Legs on Wall

Hotel Workout

STRENGTH

EMOM for 10 Min

2 Push Press

CONDITIONING

Three Rounds for Time

20 DB Walking Lunge Steps (50/35)

20 DB Snatch (50/35)

CORE/MOBILITY

1 Min Couch Stretch

1 Min Butterfly

10 Downward Dog Abs each leg

Death Race

STRENGTH

Front Squat

4 x 3

Standing Banded Straight Arm Pulldown

4 x 10

CONDITIONING

Five Rounds

15/10 Cal Bike

10 Burpees

*Coaches can run heats or you may sub a rower or ski erg.

CORE/MOBILITY

Accumulate 2 Min of an overhead plate hold

1 Min Lying Side Twist

1 Min Upward Dog

Fight Gone Bad

Olympic Lifting 9:30AM

CONDITIONING

Three Rounds for Reps

1 Min Wallballs (20/14)

1 Min Sumo Deadlift High Pull (75/55)

1 Min Box Jumps 20 inch

1 Min Push Press (75/55)

1 Min Cal Row

1 Min Rest

Nasty Girls

STRENGTH

Single Leg DB Romanian Deadlift

4 x 8

CONDITIONING

Three Rounds

50 Air Squats

10 Hang Power Cleans (135/95)

7 Ring Muscle Ups (Modify with Bars, Transitions or Pull Ups and Dips)

CORE/MOBILITY

1 Min Saddle

1 Min Scorpion

Holleyman

With a Partner (you go I go rounds) or Alone

40 Min Time Cap

30 Rounds for Time

5 Wallballs (20/14)

3 Handstand Push Ups

1 Clean (225/155)

CORE/MOBILITY

1 Min Thread the Needle

1 Min Twisted Cross

200 Flutter Kicks

Annie

STRENGTH/SKILL

12 Min EMOM

Min 1: 8 Heavy Russian KB Swings

Min 2: 8/6 Cals on Bike or Ski Erg

CONDITIONING

50-40-30-20-10

Double Unders

Sit Ups

CORE/MOBILITY

1 Min Upward Dog

1 Min Runners Stretch

Nancy

STRENGTH

15 Min to find Max Overhead Squat

CONDITIONING

Five Rounds

400M Run

15 Overhead Squats (95/65)

*If you want to do this as a partner workout, each compete

Five rounds of “you go I go” rounds

200M Run (sprint!) and 10 Unbroken Overhead Squats at your desired weight. Rest while your partner works.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Lying Side Twist

WORKOUT OF THE DAY