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

WORKOUT OF THE DAY