Workout Of The Day

STRENGTH

Deadlift

5 x 5

CONDITIONING

12 Min AMRAP
3 Wall Climbs
9 Toes to Bar
100Ft Sandbag or DBlall Front Carry

Partner Version 👇🏻
Alternating Movements for 12 Min AMRAP
P1: 3 Wall Climbs
P2: 9 Toes to Bar
P1: carry
P2: wall climbs
Etc

*Wall climb sub plank shoulder touches, box walk or
Feet on wall plank hold

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Upward Dog

STRENGTH

Sled Walk

8 x 50 Ft

CONDITIONING

400M Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
400M Run

If 10 rounds is too much complete as 10 min AMRAP of work.

Partner Version 👇🏻
Partner 400M Run Together
16 Alternating Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Partner 400M Run Together

CORE/MOBILITY

1 Min Puppy Pose

1 Min Runners Stretch

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 🙌🏻

Partner Version 👇🏻

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

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 👇🏻

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

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

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

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

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

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