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

WORKOUT OF THE DAY