Workout Of The Day

Peppered

STRENGTH

Bradford Press (front/back = 2)

4 x 20

Single Leg Medball Hamstring Curl

4 x 8 each leg

CONDITIONING

Five Rounds for Time

5 Sandbag Ground Over the Shoulder (150/100)

50 Ft Handstand Walk (5 wall climbs or 100 Ft Bear Crawl)

10 Toes to Bar

10 Single Arm DB Overhead Squat (50/35) (10 total reps, split between sides any way)

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Twisted Cross

Husky Time

STRENGTH

Deficit Lunge

4 x 8 each leg

KB Side Bend

4 x 20

CONDITIONING

With a Partner

6 x 200M Run or Row (you go I go x 3)

100 Double Unders

100 Ab Mat Sit Ups

100 Wallballs (20/14)

100 Ab Mat Sit Ups

100 Double Unders

6 x 200M Run or Row (you go I go x 3)

* partners may split reps anyway working one person. At a time.

CORE/MOBILITY

1 Min Downward Dog

1 Min Upward Dog

Ninja School

This week we are focusing on some accessory strength to give our joints and ligaments a break from max out week. Have fun!

STRENGTH

Banded Belt Marching (add weight in front hold if you like)

4 x 2 Min

Seated Bottoms Up KB Press (on the ground)

4 x 6 each arm

CONDITIONING

Every 2 Min for 14 Min

200M Run

4 Clean and Jerks (165/115)

CORE/MOBILITY

:30 Bowler Stretch

1 Min Half Saddle

Thrasher

Olympic Lifting 9:30 AM

CONDITIONING

Ten Rounds for Time

250M Row

50 Ft DB Walking Lunge (40/25)

10 DB Power Cleans (40/25)

Screaming


No gymnastics class tonight.

STRENGTH

35 Min to Find Max Push Press

CONDITIONING

Three Rounds for Time

4 Ring Muscle Ups (12 Chest to Bar Pull UPS)

12 DB Thrusters (50/35)

CORE/MOBILITY

:30 Thread the Needle

1 Min Child’s Pose

25 Hollow to Tuck

Yikes

STRENGTH

Overhead Squat

4 x 8 @ 60% to 65%

CONDITIONING

Five Rounds for Times

200M Run

21 KB Swings (53/35)

15 Push Ups

9 Toes to Bar

CORE/MOBILITY

1 Min Lying Side Twist

Cat and Cows

Tooth Fairy

STRENGTH

35 Min To Find 1 Rep Max Front Squat

CONDITIONING

7 Min Time Cap

50 Bar Facing Burpees for time

then in remaining time

max Rep unbroken set of hang power cleans (135/95)

set ends at time or when you drop the bar

CORE/MOBILITY

1 Min Twisted Cross

1 Min Saddle

100 Flutter Kicks

Slipper

STRENGTH:

Strict Pull Ups – accumulate 25 reps. Make them chest to bar if you can!

DB Lat Pull Over – 4 x 8

CONDITIONING

14 Min EMOM

Min 1: 12/10 Calorie Row

Min 2: 30 Unbroken Double Unders

*If you’re great at doubles, only count unbroken sets! If you’re ok at them, accumulate 30 reps. If you’re still getting them, pick a number that works for you!

CORE/MOBILITY

1 Min Seated Straddle

1 Min Upward Dog

50 Russian Twists

Imperfections

STRENGTH

35 Min To Find Max Weight

Power Clean

CONDITIONING

8 Min AMRAP

10 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

CORE/MOBILITY

1 Min Downward Dog

:30 Bowler Stretch

30 Barbell Sit-Ups

WORKOUT OF THE DAY