Workout Of The Day

BFF

STRENGTH

Back Squat

1 x 8, 2 x 6, 1 x 4

Work up 80%ish for set of 4

CONDITIONING

Three Rounds for Time

100M DB Farmers Carry

15 Knees to Elbow

35 Ft Handatand Walk

(Sub bear crawl, wall walks , shoulder touches or box walks)

CORE/MOBILITY

1 Min Twisted Cross

1 Min Straddle

Guess Who

STRENGTH

DB Bench Seesaw Press 4×16

Russian KB Swings Heavy as Possible 4 x 10

CONDITIONING

1-2-3-4-5-6-7-8-9-10

Hang Power Cleans (135/95)

Calorie Row

Rower Pike Abs

CORE/MOBILITY

1 Min Upward Dog

1 Min Saddle

Rebel Yell

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STRENGTH

Thruster from Rack

5 x 3

Russian Twist with Objects

5 x 12

CONDITIONING

10 Rounds for Time

100M Sprint (street and back)

Rest 90 seconds

Accumulate 100 Air Squats during breaks

CORE/MOBILITY

2 Min Legs on Wall

1 Min Runners Stretch

Valor

Olympic Lifting at 9:30AM

CONDITIONING

30 Min AMRAP in teams of 2 or 3

30 Squat Cleans (95/75)

30 Pull Ups

30 Push Ups on One Leg (15 each leg)

800M Run (run together)

Split reps any way you like, but you must run the 800 with your teammates

Winner

STRENGTH

Bench Press or Floor Press

2 x 5, 2 x 4

CONDITIONING

15-13-11-9-7-5-3-1

Toes to Bar

DB Deadlifts

DB Hang Power Cleans

35 Double Unders After Each Round

CORE/MOBILITY

1 Min Downward Dog

1 Min Twisted Cross

Magic Magic Magic

STRENGTH

Back Squat

1 x 8 @ 60%, 1 x 6 @ 70% , 2 x 4 @ 75%

CONDITIONING

14 Min AMRAP

200M KB Farmers Carry

25 KB Swings (53/35)

10 Burpees

CORE/MOBILITY

:30 Forearm Stretch

1 Min Upward Dog

Habit

STRENGTH

EMOM for 10 Min

2 Hang Power Snatch

CONDITIONING

6 Min AMRAP

15 Wallballs (20/15)

20 Russian Twists

Rest 1 Min

6 Min AMRAP

10 Power Cleans (135/95)

20 Lateral Jumps Over Barbell

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Puppy Pose

Popsicles

STRENGTH

Reverse Lunge

5 x 10

Hollow Rocks 5 x 10

CONDITIONING

21-15-9

Overhead Squats (95/65)

Push Ups

Calorie Row

CORE/MOBILITY

1 Min Lying Side Twist

:30 Biceps on Post

True Love

STRENGTH

Seated DB Seesaw Press 4 x 16

Single Leg DB Romanian DL 4 x 6 each leg

CONDITIONING

For Time

800M Run

90 Sec Rest

600M Run

60 Sec Rest

400M Run

30 Sec Rest

200M Run

CORE/MOBILITY

4 Turkish Get Ups Each Arm

1 Min Downwards Dog

1 Min Runners Stretch

WORKOUT OF THE DAY