Workout Of The Day

Gone

Olympic Lifting 9:30AM

CONDITIONING

24 Min AMRAP

6 Right Arm Overhead KB Reverse Lunge (53/35)

6 Left Arm Overhead KB Reverse Lunge (53/35)

12 Alt KB Hang Snatch (53/35)

24 Calorie Row/Bike/Ski Erg (rotate as needed)

Viking Hat

STRENGTH

Push Press

2 @ 80%, 1 @ 86%, 4 @ 93%

CONDITIONING

Six Min AMRAP

7 Deadlifts (235/155)

3 Ring or Bar Muscle Ups

Rest 2 Min

4 Min AMRAP

6 Bar Facing Burpees

6 Toes to Bar

CORE/MOBILITY

2 Min Plank Hold (any variation)

1 Min Seated Straddle

1 Min Puppy Pose

Fish

STRENGTH

Bent Over DB Seesaw Row

5 x 8 each side

Single Leg V Up

5 x 10

CONDITIONING

Three Rounds

Every Two Minutes Complete

0 – 2 Min : 20/15 Calorie Bike

2 – 4 Min : 75 Double Unders

4 – 6 Min : 100 Ft Handstand Walk ( Bear Crawl, Box Handstand Walk or Wall Climbs)

CORE/MOBILITY

1 Min Twisted Cross

:30 Bowler Stretch

Columbo

STRENGTH

Front Squat

2 @ 80%, 1 @ 86%, 4 @ 93%

CONDITIONING

12 Min AMRAP

18 Wallballs

18/14 Calorie Row

CORE/MOBILITY

1 Min Lwgs in Wall

1 Min Saddle

1 Min Child’s Pose

Bell Bottom

STRENGTH

Sandbag Front Carry 8 x 50 Ft

Single Leg DB Romanian Deadlift 5 x 8 each leg

CONDITIONING

21-15-9

Hang Power Snatch (75/55)

Box Jump (or step) (24/20)

CORE/MOBILITY

30 Hollow Rocks

1 Min Downward Dog

1 Min Upward Dog

Werewolf

STRENGTH

Power Clean

2 @ 80%, 1 @ 86%, 4 @ 93%

CONDITIONING

Five Rounds for Time

300Ft Shuttle Run (25ft down and back x 6)

5 Shoulder to Overhead Right Arm (50/35)

5 Shoulder to Overhead Left Arm (50/35)

20 Alt Jumping Split Lunge

CORE/MOBILITY

1 Min Pigeon Pose

:30 Thread the Needle

Shaking

Olympic Lifting 9:30AM

CONDITIONING

15 Rounds for Time

4 DB Burpee Deadlifts (pick your weight)

6 Pull Ups

4 DB Squats

6 Toes to Bar or 12 Ab Mat Sit Ups

Happy New Year

We are closed today! Here is an “At Home” workout for you. Enjoy! We will be open for Olympic Lifting and Beatdown on Saturday.

CONDITIONING

Four Rounds for Movement

20 Air Squats

21 Push Ups

20 Jumping Split Lunges

21 Hollow Rocks

20 Skater Jumps

21 Mountain Climbers

Good Riddance

Morning classes will run as scheduled. Afternoon. Open gym from 2:30 to 4:30. Gym closes at 4:30PM!

STRENGTH

Push Press

2 @ 80%, 2 @ 86%, 2 @ 92%, 2 @ 100%

CONDITIONING

EMOM for 8 Min

8 Russian KB Swings as Heavy as Possible

15 Double Unders

then

5 Min to Find Heavy Clean and Jerk

CORE/MOBILITY

30 Hollow Rocks

1 Min Downward Dog

1 Min Pigeon Pose

WORKOUT OF THE DAY