Workout Of The Day

STRENGTH

Bent Over Barbell Row

5 x 8

Kneeling Medball Chop

5 x 10 each side

CONDITIONING

12 Min AMRAP
100M Run
3 Deadlift (225/155) – should be unbroken
7 Push Ups
11 Air Squats
Rest :20

CORE/MOBILITY

1 Min Forward Fold

1 Min Twisted Cross

Lifting at 9:30AM

CONDITIONING

Three Rounds
1 Min Max Wallballs
1 Min Max Sumo DL High Pull
1 Min Max Box Jump
1 Min Max Push Press
1 Min Max Cal Row
1 Min Rest

STRENGTH

Squat Clean Thruster

7 x 2

Be t Over DB Reverse Fly

3 x 12

CONDITIONING

Three Rounds
400M Run
18 Pull Ups
9 DB Thruster (40/25)

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Puppy Pose

STRENGTH

Bench Press or Floor Press

6 x 4

Heel Elevated Hip Bridge

4 x 12

CONDITIONING

Five Rounds
100Ft Beat Crawl
50 Ft Crab Walk
10 Burpees

CORE/MOBILITY

30 Candlesticks

1 Min Child’s Pose

1 Min Twisted Cross

STRENGTH

Sumo Deadlift 5 x 5

Medball Russian Twist 3 x 20

CONDITIONING

10 Rounds
3 Hang Squat Cleans (165/115)
3 Strict Handstand Push Ups
20 Double Unders

Time Cap 15 Min

Use today as a day to work on the strict handstand push up skill! Modify with a box pike HSPU or HSPU negatives!

CORE/MOBILITY

1 Min Downward Dog

:30 Thread the Needle

20 Wall Slides

STRENGTH

Barbell Reverse Lunge

4 x 10
KB Stationary Holds

Three Rounds

:30 KB Farmers Hold + :30 KB Front Rack Hold + :30 KB Overhead Hold

Use two KB’s. This is 1:30 of work without break.

CONDITIONING

Two Rounds
2 Min at Each Station

Sled Walk 100M (rest if completed)
30/20 Calorie Row
40 DB Box Step ups (40/25) single DB
35 Medball Sit Ups (20/14)

If rep scheme is completed the athlete will rest remaining time.

CORE/MOBILITY

1 Min Pigeon Pose

1 Min Upward Dog

We are open from 9:30AM to 11AM today.

Pick one or both!

“Coffland”

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
•800-m run
•30 push-ups

or

For Time

50 Back Squats (135/95) / 400M Run
50 KB Swings / 400M Run
50 Deadlifts (135/95) / 400M Run
50 Alt Hang KB Snatch / 400M Run

Lifting at 9:30AM

CONDITIONING

With a Partner (each partner does each movement f you go I go)
20 Rounds
8 Wallballs
5 Burpees
2 Squat Cleans (134/95)
After every 5 rounds run 400 together

STRENGTH

Thruster from Rack

5 x 3

CONDITIONING

10 Min AMRAP
100Ft KB Farmers Carry (53/35)
12 KB Deadlifts (53/35)
35 Double Unders or 15 Ab Mat Sit Ups. You pick!

ORE/MOBILITY

1 Min Half Saddle

1 Min Lying Side Twist