Workout Of The Day

T-Rex

STRENGTH

Push Press

6 x 3

Paloff Press

4 x 8 each side

CONDITIONING

Three Rounds for Time
500M Row
10 Squat Cleans (155/105)
*Add a clean and jerk if you feel like it πŸ™ŒπŸ»

Partner Version πŸ‘‡πŸ»

Three Rounds
1000M/800M Row
15 Squat Cleans (155/105)
Share row and reps anyway one partner working at a time.

Modify barbell work with DB Cleans from floor or hang.

CORE/MOBILITY

1 Min Childs Pose

1 Min Seated Straddle

Buffalo

STRENGTH

Reverse Barbell Lunge

4 x 10

Medball Twists

4 x 20

CONDITIONING

For Time
21-18-15-12-9-6-3
KB Sumo Deadlift High Pull (53/35)
KB Swing (53/35)
Box Jump (24/20)

Partner Version πŸ‘‡πŸ»

You Go I Go 15 Min AMRAP
15 Kb Swings (Partner 1 does 15 then other does 15)
12 KB Sumo Deadlift
9 Box Jumps or Steps

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Downward Dog

Winded

For Time

200M KB Farmers Carry
10 Back Squats (135/95)
50 Double Unders
10 Back Squats
50 Ab Mat Sit Ups
10 Back Squats
400M Run
10 Back Squats
50 Pull Ups
200M KB Farmers Carry

Watch

STRENGTH

Barbell Hip Thrust

5 x 8

Barbell Curl

4 x 10


CONDITIONING

Accumulate in Any Order Any Rep Scheme
1200M Run
60 Box Jump Overs (24/20)
30 Handstand Push Ups

Examples
3 Rounds
400M Run
2O Box Jump Overs
10 HSPU

6 Rounds
200M Run
10 Box Jump Overs
5 HSPU

Or any order and Rep scheme you come up with! Get creative!

CORE MOBILITY

:30 Calves on Post

1 Min Scorpion

TUrkey

SKILL

10 Min Strict Pulling Work

CONDITIONING
EMOM for 30 Min
Min 1: 3 Power Clean @ 70%ish
Min 2: 15 Wallballs (20/14)
Min 3: :30 Static Sandbag/Dball Chest Hold

CORE/MOBILITY

1 Min Saddle

1 Min Straddle

WaR Paint

STRENGTH

Front Squat

5 x 5 @ 75%

CONDITIONING

21-15-9
Toes to Bar
Hang Power Snatch (75/55)
35 Double Unders After Each Round

CORE/MOBILITY

1 Min Upward Dog

1 Min Puppy Pose

Tooth Fairy

STRENGTH

Push Press 4 x 6

2 @ 70%, 2 @ 75%

Boat Pose 4 x :20


CONDITIONING

With a Partner for Time
1000M Row – Partner KB Farmers Hold
40 Burpees – Partner Hold Hanging Knee Tuck
100 KB Swings – Partner Holds Plank
40 Burpees – Partner Hold Hanging Knee Tuck
1000M Row – Partner KB Farmers Hold

CORE/MOBILITY

1 Min Downward Dog

1 Min Child’s Pose

Slash

STRENGTH

Bent Over Barbell Row

5 x 8

Kneeling Medball Chop

5 x 10 each side


CONDITIONING

12 Min AMRAP
100M Run
3 Deadlift (225/155) – should be unbroken
7 Push Ups
11 Air Squats
Rest :20

CORE/MOBILITY

1 Min Forward Fold

1 Min Twisted Cross

Fight gone bad

Lifting at 9:30AM

CONDITIONING

Three Rounds
1 Min Max Wallballs
1 Min Max Sumo DL High Pull
1 Min Max Box Jump
1 Min Max Push Press
1 Min Max Cal Row
1 Min Rest

WORKOUT OF THE DAY