Workout Of The Day

Linchpin Test 9

STRENGTH/ SKILL

Ring Push Up 4 x 6

Bent Over Row 4 x 6

Handstand Prep

CONDITIONING

Five Rounds for Time

50 Ft Handstand Walk (Box Walk Progression)

5 Squat Cleans

*Pick a weight that is challenging, but keeps you moving for five singles.

CORE/MOBILITY

1 Min Puppy Pose

1 Min Straddle

Air Force

STRENGTH

Overhead Squat

4 x 3

CONDITIONING

For Time

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

*At the top of each minute complete four burpees.

CORE/MOBILITY:

3 x :20 Side Plank each side

1 Min Straddle

1 Min Thread the Needle

Groundhog Day

STRENGTH:

4 Rounds

5 Bench Press immediately into

:20 Hollow Body Hold

Rest as Needed

CONDITIONING

10 Rounds for Time

20 Double Unders

10 Toes to Bar

5 Power Snatch (95/65)

CORE/MOBILITY

1 Min Banded Lying Side Twist

1 Min Upward Dog

Diane

STRENGTH

8 x 50Ft of each below

Sled Pull Pull

Farmer’s Carry or DBall

CONDITIONING

21-15-9

Deadlifts (225/155)

Handstand Push Ups

CORE/MOBILITY

1 Min Puppy Pose

1 Min Forward Fold

Jerry

STRENGTH

Back Squat

EMOM for 10 Min

2 Reps

CONDITIONING

For Time

1 Mile Run

2K Row

1 Mile Run

*You May do this with a partner, one person working at a time, but splitting distances.

CORE/MOBILITY

1 Min Seated Straddle

Move Through Cat and Cows

200 Flutter Kicks in Hollow

Betty

STRENGTH:

Hang Power Clean

5 x 3

CONDITIONING

Five Rounds for Time

12 Push Press (135/95)

20 Box Jumps (24/20)

CORE/MOBILITY

1 Min Downward Dog

1 Min Lying Side Twist

Linda

Olympic Lifting 9:30AM

CONDITIONING

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

Deadlift 1 1/2 BW

Bench Press BW

Squat Clean 3/4 BW

9/11 Tribute

For Time

2001M Row

11 Box Jumps

11 Thrusters (135/95)

11 Chest to Bar Pull Ups

11 Power Cleans (135/95)

11 Handstand Push Ups

11 KB Swings (70/53)

11 Toes to Bar

11 Deadlifts (135/95)

11 Push Jerks (135/95)

2001M Row

CORE/MOBILITY

Free Stretch 5 Min

Nicole

GYMNASTICS/STRENGTH

3 Rounds

5 Shoot Throughs (front/back = 1)

15 Single Leg Lifts over DB (R/L = 1)

10 Single Leg DB Romanian Deadlifts (each leg)

CONDITIONING:

20 Min AMRAP

Max Rep Pull Ups

400M Run every time you drop off the bar

*If you cannot string more than 5 to 10 reps together, accumulate at least 10 (pick a number!) and run after.

CORE/MOBILITY

:30 Bowler

1 Min Downward Dog

WORKOUT OF THE DAY