Workout of the Day

—Warmup—

3 Rounds of:

• 200m Row
• 10 Stiff Leg DL (45/35)
• 10 Front Squats (45/35)

—Strength—

• Deadlift 3 Reps every 30 seconds for 8 minutes @ 55% of 1RM

—Conditioning—

5 Rounds For Max Reps:

• 45 secs. Burpees
• 15 secs. Rest
• 45 secs. Slam Ball (30/20)
• 15 secs. Rest
• 45 secs. Box Jumps
• 1 min. Rest

—Cooldown—

• 10 min. Stretch – low back, hip flexors, hamstrings, shoulders

Workout of the Day

—Warmup—

• 1000m Row
• 30 Air Squats
• 30 Press (45/35)

—Conditioning—

For Time:

• 10 Manmakers (35/25)
• 50 Double Unders
• 8 Manmakers
• 40 Double Unders
• 6 Manmakers
• 30 Double Unders
• 4…
• 20…
• 2…
• 10…

—Cooldown—

• Roll Out – Glutes/Hips/Shoulders

Workout of the Day

—Warmup—

• 400m Run then…

3 Rounds of:

• 10 Inchworms
• 12 Push Ups
• 15 Mountain Climbers

—Strength—

• Press 1 X 10 @ 65-95, 6 X 3 + 1 Push Press AHAP

—Conditioning—

For Time:

• 400m Run
• 30 Deadlifts (115/85)
• 500m Row
• 30 Hang Cleans
• 400m Run
• 30 Front Squats
• 500m Row
• 30 Push Press

—Cooldown—

• 10 min. Shoulder Stretch

Workout of the Day

—Warmup—

• 500m Row
• 10 Deadlifts (45/35)
• 10 Muscle Cleans  
• 10 Front Squats
• 10 Push Press

—Conditioning—

50-40-30-20-10 reps of:

• KB Swings (53/35)
• Push Ups
• Abmat Sit Ups

—Cooldown—

• 5 min. rolling out

Workout of the Day

—Warmup—

3 Rounds of:

• 100m Run
• 20 Air Squats
• 10 Push Ups

—Strength—

• Back Squat 6 X 3 AHAP

—Conditioning—

4 Rounds For Time of:

• 400m Run
• 10 DB Split Snatch – Per leg (35/25)
• 12 DB Thrusters (6/6)
• 15 Pull Ups

 —Cooldown—

• 5 min. in Squat Position Stretch
• Roll Out – hips, lower back, quads

Workout of the Day

Rest

Workout of the Day

—Warmup—

• 800m Run or 1000m Row

—Conditioning—

“Smoke and Mirrors”

8 min. AMRAP

• 200m Run
• 10 Wallballs (20/14)
• 15 Hanging Knee Raises
• 10 KB Swings (53/35)
• 15 Push Ups

2 min. Rest

8 min. AMRAP

• 10 Push Ups
• 15 KB Swings (53/35)
• 10 Hanging Knee Raises
• 15 Wallballs (20/14)
• 200m Run

—Cooldown—

3 Rounds of:

• 100m Heavy Farmer Carries
• 20 Abmat Situps

Workout of the Day

—Warmup—

3 Rounds of:

• 200m Row
• 10 Stiff Leg DL (45/35)
• 10 Front Squats (45/35)

—Strength—

• Deadlift 4 X 4 AHAP

—Conditioning—

30 min. EMOM

•  A = 150m Row
• B = 15 Wallballs (20/14)
• C = 5 Power Cleans (135/95)

Rotate between A, B, & C for 30 mins. completing 10 rounds of each

—Cooldown—

• 10 min. Stretch – low back, hip flexors, hamstrings, shoulders

Workout of the Day

—Warmup—

• 1000m Row
• 30 Air Squats
• 30 Barbell Press (45/35)

—Conditioning—

5-10-15-20-15-10-5 reps of:

• KB Lunges (53/35)
• KB Sumo DL High Pull (53/35)
• Push Up

—Cooldown—

• Roll Out – Glutes/Hips/Shoulders

—Baker to Vegas 3 1/2 hrs.+ before/after Cond.—

Only if you did not complete yesterday

• Run 3 X 1200m, Rest 3 min., hold splits within 3-5 seconds

Workout of the Day

—Warmup—

• 400Run then…

3 Rounds of:

• 10 Inchworms
• 12 Push Ups
• 15 Mountain Climbers

—Strength—

• Press 1 X 10 @ 65-95, 5 X 4 + 1 Push Press AHAP

—Conditioning—

For Time:

• 400m Run
• 20 DB Snatches – 10/Arm (35/25)
• 20 DB Squat Cleans (35/25)
• 100 Abmat Sit Ups
• 20 DB Squat Cleans
• 20 DB Snatches – 10/Arm
• 400m Run

—Cooldown—

• Banded Stretches – Shoulders, pecs, lats

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

• Run 3 X 1200m, Rest 3 min., hold splits within 3-5 seconds