Workout of the Day

Saturday, September 22, 2018

Warm-up
3 rounds
Rack + farmers x 25m, R+L
10 partner lateral med ball throws, R+L
10 partner “high 5” push-ups

Conditioning
AMRAP 25 min.
Teams of 2-3 
100 calorie row
100 wall balls
100 T2B/HKR
100 burpees

Wrap-up
Stretch Progression

Friday, September 21, 2018

Warm-up
2 rounds
15/12 calorie row
5 bird dogs, R+L
10 glute bridges

Strength
Deadlift
10-8-6-4-2
*add weight each set
*20 min.

Conditioning
“Helen” – 3 rounds of:
400m run
21 KB swings, 24kg/16kg
12 pull-ups/ring assisted pull-ups

Wrap-up
Stretch progression

Thursday, September 20, 2018

Warm-up
10 min. EMOM
Odd min. – 1-2 rope climbs
Even min. – 5 2KB/2DB thrusters

Strength
Press
10-8-6-4-2
*add weight each set
*20 min.

Conditioning
3 rounds
200m run w/med ball, 20#/14#
12 alt. DB snatch, 50#/35# 
15 T2B/HKR
*15 min. cap

Wrap-up
Stretch progression

Wednesday, September 19, 2018

Warm-up
10 min. EMOM
3-5 strict pull-ups
10 KB swings, 24kg/16kg

Strength
Review & warm-up
Power clean

Conditioning 
3-6-9-6-3
Power cleans, 185#/135#
Double push-up burpees to target 6″ above reach
*9 min. cap

Wrap-up
1/2 kneeling band press, 2 x 15, R+L
Stretch progression

Tuesday, September 18, 2018

Warm-up
Banded Hip Drill 

2 rounds
50m goblet carry
5 bootstrappers
5 box jumps

Strength
Squat
10-8-6-4-2
*add weight each set
*20 min.

Conditioning 
10 min. EMOM
7 KB swings, 32kg/24kg
5 slam balls
3 box jump overs, 24″/20″

Wrap-up
Russian twists x 25, R+L
Stretch progression

Monday, September 17, 2018

Warm-up
2 rounds
10 partner wall balls (each)
5 partner lateral med ball throws, R+L
1 round partner jump-overs (each)

Strength
3 rounds
10-8-6-4 ascending weight KB swings
Max. push-ups
-rest

Conditioning
AMRAP 12 mins.
100m run
10m bear crawl
10 pull-ups/ring rows
10m bear crawl

Wrap-up
Stretch progression

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