Workout of the Day

MOBILITY FLOW

5 Inch Worm into up/down Dog

5/5 Cat Cow

5/5 Thread the Kneedle

5/5 Lizard to ½ Split

5/5 90/90s with a Reach

Into…

2 ROUNDS

1:00 Cardio

10 Step-ups → Goblet Step-up

:30/:30 Single KB Front Rack Hold → DBL KB Hold

:30 Hollow Hold

10 Deadbugs → Sit-Ups

MIN 1&2 - Max Cal Cardio Choice

MIN 3 - :45 Max KB Goblet Alt. Box Step-Ups (Athlete Choice)

MIN 4 - :45 Max Sit-Ups

MIN 5 - :45 Max DBL KB Front Rack Hold

(No Measure)

10 SLOW Arm Haulers

10 Alt. DB Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

20’-25’ LINE DRILLS

10/10 Side to Side Leg Swings

10/10 Front to Back Leg Swings

Hamstring Scoops

Hip “Open the Gate”

Hip “Close the Gate”

High Knees
Butt Kickers

Into…

AMRAP x 5 MINUTES

100m Run

5/5 Split Squat

5 DB Goblet Squats

5/5 Single Arm DB Strict Press

MIN 1&2 - 400m Run

MIN 3 - Max DB Goblet Squats (22.5/15)

MIN 4 - Rest

(Score is Total Reps of MIN 3)

MIN 1&2 - 400m Run (w/ weighted vest)

MIN 3 - Max DB Goblet Squats (32.5/22.5)

MIN 4 - Rest

(Score is Total Reps of MIN 3)

MIN 1&2 - 300m Run

MIN 3 - Max DB Goblet Squats (15/10)

MIN 4 - Rest

(Score is Total Reps of MIN 3)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

GENERAL MOBILITY

10 Cat/Cows

10 Hip 90/90 Rotations

10 Glute Bridge

6 Barbell Jefferson Curls

Into…

2 ROUNDS

8 BB Good Morning → 8 BB RDL

8 Hang Muscle Clean → 8 Hang Power Cleans

8 Strict Press → 8 Push Press

8 Alt. Elbow Punches

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

5 ROUNDS FOR TIME

12 Deadlifts (53/35)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)

ROWING SPECIFIC WARM-UP

EMOM X 5 MINUTES

I - :40 Just Arms

II - :40 Arms and Body

III - :40 Half Slide

IV - Full Row SPM 24-28

V - Full Row SPM 30 +

Into…

1-2 ROUNDS

10 Air Squats

8/8 Lunges

6 Up/Down + shoulder taps

4 Push Ups

20 Mountain Climbers

Into…

1 ROUND

5 Burpees

20 Alt Piked Toe Taps

:30 Handstand or Pike Hold

Practice Inversion Skills...*

Inversion Options...

Wall/ Freestanding HS Hold

HS Pirouetting

HS Walking

*If uncomfortable/ unable to get inverted, complete the below option...

EVERY 2:30 x 4 SETS

8-10/8-10 Single Arm Supported DB Bent Over Rows

:30/:30 Single Arm Plank Hold

-Rest w/ Time Remaining-

(No Measure)

500/400m Row

20 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

500/400m Row

25 Burpees to target

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

400/350m Row

15 Burpees

-Rest 2:00 b/t Sets-

(Score is Total Working Time)

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)

2 ROUNDS

10 Calf + Tib Raises

30 Single Unders

10 BW Lunges

10 Sit-Ups

Into…

2 ROUNDS

10/8 Cal Bike

10 BB Alt. Lunges

20 Double Unders or 40 Single Unders

8 Kip Swings

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

25/20 Cal Assault Bike

30 Back Rack Lunges (53/35)

25 Toes to Bar

(Score is Rounds + Reps)

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

35/25 Cal Assault Bike

30 Back Rack Lunges (70/48)

25 Toes to Bar

(Score is Rounds + Reps)

100-80-60-40-20

Single Unders

50-40-30-20-10

Sit-Ups

AMRAP w/ Time Remaining...

20/15 Cal Assault Bike

20 Back Rack Lunges (35/25)

20 Toes to Something

(Score is Rounds + Reps)

2-3 ROUNDS

:30 Plank Hold

:30 Plank Alt. Shoulder Taps

-Rest :15-

:30 Bottom of Squat Hold

:30 Air Squats

-Rest :15-

:30 Glute Bridge Hold

:30 Hollow Rocks

12-9-6-15-12-9

Front Squats (60/43)

Ring Dips

(Score is Time)

12-9-6-15-12-9

Front Squats 70/48)

Ring Dips

(Score is Time)

12-9-6-15-12-9

Front Squats (43/30)

Diamond Push-Ups

(Score is Time)

MIN 1 - :25/:25 Moose Antlers

MIN 2 - :50 90-90 Alt. Hip Rotations

MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)