Workout Of The Day

Recycle

STRENGTH

EMOM for 10 Min

2 Hang Power Cleans

CONDITIONING

10 Min AMRAP

15 Deadlifts (135/95)
10 Shoulder to Overhead (135/95)

CORE/MOBILITY

1 Min Straddle

1 Min Lying Side Twist

Mini

Save the date for Monday, May 30th at 10AM. It is our annual Murph!

CONDITIONING
Ten Rounds for Time

200M Run
6 Pull Ups
12 Push Ups
18 Air Squats

Rest 3 Min

50 Box Step Overs

CORE/MOBILITY

1 Min Downward Dog

1 Min Child’s Pose

50 Hollow Rocks

CASTLE

Olympic Lifting 9:30AM

CONDITIONING

With a partner
20-19-18-17-16 Burpees
100M Run After each set
15-14-13-12-11 Wallballs (20/14)
200M Row after each set
10-9-8-7-6 bar muscle up or C2B
300M Run after each set
5-4-3-2-1 Clean and Jerk (205/135)
400M Row after each set

Defenseless

STRENGTH

Back Squat

5 x 3

Banded Good Mornings

5 x 12

CONDITIONING
15 Min AMRAP

10 DB Row Right Arm (50/35)
10 DB Row Left Arm (50/35)
50 Ft Handstand Walk (100Ft Bear Crawl or 5 Wall Climbs)

CORE/MOBILITY

1 Min Upward Dog

1 Min Twisted Cross

Bacon

40 Min AMRAP
400M Run
20 Box Step Overs
10 Push Ups
5 Pull Ups

Not doing our Shred Challenge? Grab a partner and split reps!
Partner 1 Run 200M then Partner 2 Run 200M
Split reps inside gym any way you want.

The Third One

10 Min To Build to a Heavy Clean (Power or Squat)

Rest 2 Min

Every 4 Min for 20 Min
25 Double Or Single Unders
25 Jumping Squats
200 Ft KB Farmers Carry
25 KB Swings (53/35)
Rest remainder of 4 Min

then

3 Min Plank Hold
5 Burpees Every Break

Thrash

STRENGTH

Single Leg DB Romanian DL

4 x 8

Palof Press

4 x 8 eaxh side

CONDITIONING

Four Rounds for Time

20/15 Calorie Row
100Ft Sandbag Chest Carry
15 Toes to Bar

CORE/MOBILITY

1 Min Scorpion

1 Min Upward Dog

iPad

EMOM for 30 Min

Min 1 – 100M Run (200M or Bike 400M)
Min 2 – 20 Alt DB Snatch (40/25)
Min 3 – 15 Ab Mat Sit Ups
Min 4 – 10 Handstand Push Ups
Min 5 – Rest

Rest 3 Min

7 Min Max Distance Row

Beatdown

Lifting 9:30AM

CONDITIONING

10 Rounds for Time
200M Run
20 Air Squats
10 Burpees
10 Push Ups

WORKOUT OF THE DAY