Workout Of The Day

Death valley

Olympic Lifting 9:30AM

CONDITIONING

Complete in any order, but complete each movement in it’s entirety before changing movements.

100 Wallballs (20/14)

100 Walking Lunge Steps

75 Slamballs

75 Calorie Row

50 Pull Ups

50 KB Swings (53/35)

Moody

STRENGTH

Front Squat

2 c 5 @ 75%
2 c 4 @ 80

CONDITIONING

For Time

800M Run

50 Toes to Bar

50 Shoulder to Overhead (95/65)

CORE/MOBILITY

1 Min Downward Dog

:30 Thread the Needle

CSI

STRENGTH

Heavy Russian KB Swings 5 x 8

DB Bench Press 5 x 6

CONDITIONING

EMOM for 10 Min

5 Burpees

10 Alt DB Snatch

All work done in the same minute. Pick your own DB weight.

CORE/MOBILITY

:30 Dolf Stretch

1 Min Upward Dog

INSPECTION

STRENGTH

Deadlift

10-8-6-4-2

Increase in weight as you go

CONDITIONING

Three Rounds for Time

10 DB Cluster (40/25)

50 Doubles Unders

20 Push Ups

CORE/MOBILITY

1 Min Twisted Cross

1 Min Straddle

JERRY

STRENGTH

Core Circuit

3 Rounds

29 Hollow Rocks

2 Turkish Get Ups each side

:30 Plank Hold

CONDITIONING

For Time

1 Mile Run

2K Row

1 Mile Run

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Downward Dog

Blake

STRENGTH

Heavy Sled Pulls

12 x 50 Ft

CONDITIONING

Four Rounds for Time

100 Ft overhead Walking Lunge with Plate (45/25)

30 Box Jumps (24/20)

20 Wallballs (20/14)

10 Handstand Push Ups

Complete with or without a Partner!

CORE/MOBILITY

1 Min Scorpion

1 Min Pigeon Pose

Ledesma

We will be closed Friday and Saturday for Anarchy in the OK! Come out and watch!

STRENGTH

Reverse Barbell Lunge

5 x 10 (5 right/ 5 left)

CONDITIONING

20 Min AMRAP

5 Handstand Push Ups or Push Ups

10 Toes to Rings or Toes to Bar

15 Medball Cleans (20/14)

CORE/MOBILITY

1 Min Upward Dog

1 Min Lying Side Twist

IsaBel

SPEED WORK

4 x 200M Run

goal is to maintain time or even split

1 Min Rest Between Efforts

CONDITIONING

For Time

30 Snatches (135/95)

CORE/MOBILITY

1 Min Puppy Pose

15 Strict Knees to Elbow

1 Min Downward Dog

The bear

STRENGTH

Sled Walk

6 x 50Ft as heavy as possible

Banded Pull Aparts

4 x 15

CONDITIONING

20 Min AMRAP

20 Overhead Walking Lunge (115/75)

15 Burpees

8 Bar Muscle Up

Complete solo or with a partner!

CORE/MOBILITY

1 Min Pigeon

1 Min Twisted Cross

WORKOUT OF THE DAY