Workout Of The Day

Olympic Lifting 9:30AM

CONDITIONING

20 Min Time Cap

2-4-6-8-10-12-14 etc

Deadlift (225/155)

Handstand Push Up

10 Pull Ups after each round

STRENGTH

Sled March 8 c 50 Ft @ HAP

Strict Pull Up Variation – accumulate 20 to 30 reps

CONDITIONING

Two Rounds for Times

25 Hang Power Cleans (95/65)

25 Wallballs (20/14)

25 Ab Mat Sit Ups

25 Alt Pistols

CORE/MOBILITY

1 Min Half Saddle

1 Min Upward Dog

STRENGTH

Snatch Balance 8 x 1

Half Kneeling Curl and Press 5 x 8 each arm

CONDITIONING

For Reps

4 Min Max Cal Row

2 Min Max Rep Single Arm SB Thruster (40/25)

4 Min Max Cal Row

2 Min Max Rep Push Up

CORE/MOBILITY

1 Min Saddle

1 Min Twisted Cross

STRENGTH

Single Leg Romanian Deadlift with Barbell

4 x 6 each leg

KB Goblet Squat

4 x 15 unbroken, go up in weight each set if able

CONDITIONING

With A Partner

60/45 Calories on Assault Bike

300Ft Burpee Broad Jump

60 Russian KB Swings (70/53)

300 Ft Burpee Broad Jump

*Partner holds plate overhead while other partner works

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Upward Dog

STRENGTH

Power Snatch

Unbroken Sets

10-8-6-4-2

Try to increase Los from last week!

CONDITIONING

For Time

100M Run

15 Shoulder to Overhead (115/75)

200M Run

50 Double Unders

400M Run

50 Double Unders

200M Run

15 Shoulder to Overhead (115/75)

100M Run

CORE/MOBILITY

:30 Thread the Needle

1 Min Lying Side Twist

2 Min Plank Hold

STRENGTH

Single Leg Lateral DB Box Step Up

5 x 7 each leg

Bent Over Barbell Row

5 x 7

CONDITIONING

12 Min AMRAP

1-2-3-4-5 and so on until time is up

Squat Clean (205/135)

10 Ft Handstand Walk

CORE/MOBILITY

1 Min Downward Dog

:30 Dolf Stretch

100 Flutter Kicks

Olympic Lifting 9:30AM

CONDITIONING

For Time

Partition reps anyway you want

100 DB Clusters (50/30)

100 Box Jumps (24/20)

100 Calorie Row

STRENGTH

Overhead Squat

4 x 8

Sets should be under control. Not for speed.

CONDITIONING

EMOM for 10 Min

Min 1: 300Ft KB Farmers Carry @ HAP

Min 2 : 20 Russian KB Swings (70/53)

CORE/MOBILITY

Cat and Cows

1 Min Scorpion

STRENGTH

Foot Elevated Row 5 x 7

Sled March 6 x 50 Ft @ as heavy as possible

CONDITIONING

Three Rounds

1 Min Max Assault Bike Calories

1 Min Max Rep Toes to Bar

1 Min Max Rep Sandbag Over Shoulder

1 Min Walk (recovery, no standing still)

CORE/MOBILITY

50 Hollow Rocks

1 Min Runner Stretch

1 Min Lying Side Twist