Workout of the Day

—Warmup—

• 1000m Row

3 Rounds of:

• 10 DB Row/side (25#)
• 10 Inch Worms

—Conditioning—

For Time:

5 Rounds of:

• 9 Thrusters (95/65)
• 9 Pull Ups (chest to bar) 
• Then…800m Run

 —Cooldown—

• 800m Run

Workout of the Day

—Warmup—

2 Rounds of:

• 400m Run 
• 7 Pull Ups
• 10 Stiff Leg Deadlifts (45# bar)

 —Strength—

• Deadlift 2 Reps every 30 seconds for 8 minutes @ 55% of 1RM

 —Conditioning—

21-15-9 reps of:

• Overhead Squats (95/65)
• Box Jumps
• Row Calories
• Push Ups

—Cooldown—

• 2 min Superman Plank
• 1 min Cobra Pose

Workout of the Day

—Warmup—

3 Rounds of:

• 200m Jog
• 20 Lunges
• 8 Ring Rows

 —Conditioning—

4 Rounds For Time of:

• 20 Hanging Knee Raises (10#)
• 20 Kettlebell Swings (53/35)
• 500m Row

 —Cooldown—

• 120 Side Plank Hip Drops
• Accumulate 2 min Quad Stretch/side
• Accumulate 1 min Hip Flexor Stretch/side

Workout of the Day

—Warmup—

3 Rounds of:

• 300m Row
• 30 Flutter Kicks
• 10 Push Ups

 —Strength—

• Press 1 X 10 @ 65-95#, 10-1-10-1-10-1

—Conditioning—

For Time:

• 800m Run, then…

10-1 reps of:

• Deadlifts (225/155)
• Pull Ups
• Then…1000m row

 —Cooldown—

• 5 minutes roll-out

Workout of the Day

—Warmup—

• 1000m Row
• 20 Push Press (45#/22# bar)
• 10 Deadlifts (45#/22# bar)

—Conditioning—

15 min. AMRAP

• 15 Med Ball Cleans (20/14)
• 10 Box Jumps (24″/20″)
• 200m Run

 —Cooldown—

• Accumulate 2 minutes in L-sit or L-Hang

Workout of the Day

—Warmup—

3 Rounds of:

• 250m Row
• 15 Air Squats
• 10 Stiff Leg Deadlift (45# bar)
• 5 Ring Rows

 —Strength—

• Front Squat 10-1-10-1-10-1

 —Conditioning—

20 min EMOM

• Even mins. = 150M Row
• Odd mins. = 5 Hang Power cleans (135/95) & 5 Burpees

 —Cooldown—

• 2 min Hamstring/leg – roll out
• 1 min Squat Position

Workout of the Day

Rest

Workout of the Day

—Warmup—

• 1000m Row

3 Rounds of:

• 10 DB Row/side (25#)
• 10 Inch Worms

—Conditioning—

“Glenn” – Hero WOD

• 30 Clean & Jerks (135/95)
• 1 Mile Run
• 10 Rope Climbs
• 1 Mile Run
• 100 Burpees

 —Cooldown—

• 800m Run

Workout of the Day

—Warmup—

3 Rounds of:

• 400m Run
• 7 Pull Ups
• 10 Stiff Leg Deadlifts (45# bar)

—Strength—

• Deadlift 3 x 8 High Tempo, Unbroken Reps

For Time:

• 1000m Row
• 100 Double Unders
• 50 Wallballs (20/14)
• 100 Double Unders
• 1000m Row

—Cooldown—

• 2 min Superman Plank
• 1 min Cobra Pose

Workout of the Day

—Warmup—

3 Rounds of:

• 200m Run
• 20 Lunges
• 8 Ring Rows

—Conditioning–

For Time:

• 1000m Row
• 40 Box Jumps (24”20”)
• 800m Run

 —Cooldown—

• 100 Side Plank Hip Drops
• Accumulate 2 min Quad Stretch/side
• Accumulate 1 min Hip Flexor Stretch/side