Workout Of The Day

STRENGTH

Back Squat

30 Min to Find Max

Suggested Rep Scheme

6-4-2-1-1-1-1

CONDITIONING

8 Min AMRAP
100M Run or 150M Row
15 KB Swings (53/35)
10 Ab Mat Sit Ups

CORE/MOBILITY
1 Min Pigeon Pose
1 Min Upward Dog

STRENGTH

Back Squat

4 @ 70%, 4 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%
CONDITIONING

For Time
800M Run or 1000M Row
50 Alt Hang DB Clean (50/35)
25 Push Ups

*Everytime you put the DB down, 5 Burpees

CORE/MOBILITY
1 Min Pigeon Pose
1 Min Twisted Cross

STRENGTH

Deadlift

6 @ 75%
4 @ 80%
4 @ 85%
4 @ 90%
CONDITIONING

12 Min AMRAP
100M Run
100Ft DB Z Walk (50/30) 50ft down right arm OH / 50ft back left arm
10 Toes to Bar

• Z walk is a single arm overhead carry with the opposite arm
  carrying DB in farmers hold

CORE/MOBILITY

1 Min Scorpion

1 Min Upward Dog

STRENGTH

Back Squat

6-6-4-2

79% 75% 80% 90%

Deadbugs with Weight Hold 4 x 20
Side Plank 4 x :20 each side

CONDITIONING

For 12 Min
1-2-3-4-5-6-7-8-9-10 and so on
Wallball
Medball Sit Up
50 Ft Run

CORE/MOBILITY

1 Min Couch Stretch

1 Min Upward Dog

STRENGTH

Back Squat

4 x 6

75%, 75%, 80%, 85%

Floor Wipers

3 x 20

CONDITIONING

Every 3 Min for 15 Min
3 Wall Climbs
12 Box Jumps (24/20)
24 Russian KB Swings

CORE/MOBILITY

1 Min Sampson Stretch

1 Min Twisted Cross

CONDITIONING

EMOM for 32 Min
Min 1: 100M Medball Run
Min 2: 15 to 20 Wallballs
Min 3: 20 Ab Mat Sit Ups
Min 4: 15 Plate Ground to Overhead

CORE/MOBILITY
1 Min Upward Dog
1 Min Samson Stretch

STRENGTH

Back Squat

10-8-8-6-4

Calf Raises

4 x 12

CONDITIONING

With a Partner (you go I go per movement)
14 Min AMRAP
8 DB Hang Power Cleans
5 Burpees over DB’s (lateral jump)
12 Ab Mat Sit Ups
Run 100M Together After Each Round

CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross

STRENGTH

Front Squat

2 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%

CONDITIONING

CONDITIONING
9 Min AMRAP
30 Double Unders
9 Hang Power Snatch (75/55)
9 Bar Facing Burpees

CORE/MOBILITY
1 Min Downward Dog
1 Min Twisted Cross

EMOM for 30 Min
Min 1: (odd rounds)7 to 10 Burpee Box Step Ups (24/20)
Min 1: (even rounds) 14 DB Box Step Ups (24/20)
Min 2: 100M Run
Min 3: 14 Alt Hang DB Clean and Jerks (40/25)