Workout Of The Day

Torch relay

Olympic Lifting at 9:30AM

CONDITIONING

Olympic Torch Relay

In groups of 2 to 5, complete 20,000M of running, rowing, biking or ski erg in any combination. One person working at a time.

Lynne

Time Trial

800M Run for Time

CONDITIONING

Five Rounds for Reps

Max Rep Bench Press (Bodyweight)

Max Rep Pull Up (to failure)

Rest as needed between rounds

*Athlete will complete bench press with a spotter and go directly Into a max set of pull ups.

CORE/MOBILITY

1 Min Twisted Cross

1 Min Puppy Pose

Quicksand

STRENGTH:

Trap Bar or Traditional Deadlift

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 3 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 3 @ 87%of three rep.

CONDITIONING

Five Rounds for Time

20 Ab Mat Sit Ups

20 Walking Lunges

10 Renegade Rows (5 each arm) (40/25)

10 Push Ups

CORE/MOBILITY

1 Min Upward Dog

1 Min Pigeon Pose

Seltzer

STRENGTH

Power Snatch

5-4-3-2-2-2

CONDITIONING

For Time

8 Sandbag Over Shoulder (150/100)

15 DB Thrusters (40/25)

400M Run

15 Devil’s Press (40/25)

8 Sandbag Over Shoulder

CORE/MOBILITY

1 Min Twisted Cross

:30 Cat Cows

VelVet

STRENGTH:

Push Press

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 87% of two rep.

CONDITIONING

Three Rounds for Time

350M Row

50 Air Squats

20 KBSwings (53/35)

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Butterfly

20 Deadbugs

Clueless

STRENGTH:

Front Squat

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 90% of two rep.

CONDITIONING

12 Min AMRAP

800M Run Together

then in remaining time you go I go per movement

10 Single Arm DB Shoulder to Overhead (50/35)

8 Toes to Bar

6 Box Jump Overs (24/20)

CORE/MOBILITY

1 Min High Pigeon On Box

1 Min Upward Dog

MaLibu

Olympic Lifting at 9:30AM

CONDITIONING

21-15-9

Thrusters (75/55)

burpees to a target

200M Run

Rest 2 Min

100 Alt DB Snatch (40/25)

Rest 2 Min

50 Front Rack Stationary Lunge (75/55)

50 Push Ups

Every minute complete 15 Double unders

Knock knock

STRENGTH

Power Clean

5-4-3-2-2-2

CONDITIONING

With a Partner for Time

50 Wallballs

5 Bar Muscle Ups (20 Toes to Bar)

40 WB’s

4 Bar Muscle Up (16 TTB)

30 WB’s

3 Bar Muscle Ups (12 TTB)

20 WB’s

2 Bar Muscle Ups (8 TTB)

10 Wallballs

1 Bar Muscle Up (4 TTB)

*Partner must hold a pair of DB’s in Farmer’s Carry Hold while other person works.

CORE/MOBILITY

100 Flutter Kicks

1 Min Forward Fold

1 Min Butterfly

Larger than life

STRENGTH

Strict Pull Up

unassisted or foot elevated bar or ring row

Accumulate 25 Reps

Med Ball Side Toss

To partner or wall

4 x 7 each side

CONDITIONING

10 Min AMRAP

100M Run

10 KB Swings (53/35)

100M Run

10 Push Ups

CORE/MOBILITY

1 Min Runner’s Stretch

1 Min Puppy Pose

2 x :30 Side Plank

WORKOUT OF THE DAY