LIFE/SPORT STRENGTH
EMOM Deadlift 85% 3x3

CONDITIONING
#1 "Jackie"
For time...
1000m Row
50 BB Thrusters
30 Pull-ups

#2 3RFT
20m Bear Crawl with Dumbbells (25/15)
4x10m Run with DB's (touch ground at every 10m with DB's)
20 Double DB snatch
*Scale up in weight as needed for competitors

LIFE/SPORT STRENGTH
Find Max Overhead Strict Press
-Drop to 85% for 3x5

LIFE CONDITIONING
AMRAP 20min
10 Hollow Rock to Stand
4x10m KB Waiter carry (put kb down every 10m) at 24/16kg
10 KB Swings

SPORT CONDITIONING
AMRAP 20min
"Nate"
2 Muscle-ups
4 HSPU
8 KB Swing (32/24kg)

LIFE STRENGTH
Hang power snatch 70% 5x3 75% 5x3
*EMOM for all sets

LIFE CONDITIONING
21-15-9
Deadlift (BW)
Push-up

SPORT STRENGTH
Hang snatch 80% 3x3 85% 3x2
*EMOM for all sets

SPORT CONDITIONING
"Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dips

The first point of being "functional" is to employ an integrated approach to your fitness, as opposed to an isolated one. Compound movements such as a squat, a lift, a carry, or press are examples of basic functional movement. They are especially useful if they are conducted on multiple planes of motion. Any movement can be functional when it comes down to it. Functional or not functional isn't really the primary question we need to ask. The real question we should ask about the program we are following is if the particular movements or exercise I am working on is functional relative to my training goals. This of course, begs the question...What do you want from your fitness? Enter our 3 approach format to our overall program: Life, Sport, and Competitor. See the descriptions at the top of this page for details on each approach.

Spend some time really thinking about what you want from your fitness. Be as specific as possible. Are you working against yourself in other ways throughout the day? Is the training you do on a daily basis effective toward those goals? Talk to Jeremiah and Jon, if you have any questions. We will be glad to add, subtract, and get you on a railroad track toward your goals. 

To further illustrate how "function" plays into our daily workout, I've added some general discriptions in parentheses. Hope you find these insights helpful. Definitions to these skills can be found HERE, on page 4.

LIFE STRENGTH
Front Squat 75% 3x5, 80% 2x3 (strength, flexibility, power, coordination, balance)
*60sec rest intervals

SPORT STRENGTH
Front Squat 80% 5x5
*60sec rest intervals

CONDITIONING
#1
3RFT
10 (Chin Over Bar) Pull-ups (pulling body low to high position; strength, power)
10 Dips (Pressing body low to high position; strength)
30 Double Unders (Core centric stability; stamina, endurance, coordination, balance, speed, accuracy)

#2
3RFT
40 Lunge Jumps(stamina, strength, power, speed, coordination, balance, accuracy)
(LIFE: 40 Lunge steps) 
400m run (endurance, stamina, power, speed, coordination, agility, balance, accuracy)

LIFE STRENGTH
Power Clean 80% 3x3, 75% 3x3
*60sec Rest Interval

LIFE CONDITIONING
5RFT
12 Single Arm Dumbbell high Pull (heavy)
10 Box Jump (20")

SPORT STRENGTH
Clean 80% 3x2, 75% 3x3
*EMOM, including drop sets

SPORT CONDITIONING
5RFT
10 SDHP (115/85)
10 Box Jumps (24/20)

First challenge:

2 teams compete in a 50m wheel barrow relay for as many length as their are people on the team. Weight in wheel barrow will be sandbags.

then, in Teams of 4, with a running clock, complete:

200m Tire Flip
EMOM 3 Tire Jump throughs (per person)
200m Prowler Push
EMOM 8 H.R. Push-ups
1600m Relay in 200m intervals
*Every 200m, 30 Double unders by everyone on team before next interval

(Life) 80% 3x5

LIFE CONDITIONING
40 wall balls
30 Calorie Row
20 skin the cats
10 push ups
5 belly wall walks

SPORT CONDITIONING
50 Slam ball
40 toes to bar 
30 push ups
20 ring pull ups (hands together, supinated, elbows in)
10 handstand push-ups

SPORT/LIFE CONDITIONING
5RFT
8 kb single arm thruster left arm (24kg/16kg)
8 kb single arm thruster right arm
8 reverse overhead lunge left arm
8 reverse overhead lunge right arm

Power jerk max
Drop  to 80% of best on day, and repeat for 5x2

ASSISTANCE:
Novice..Single arm DB press (no weight in other hand 3x10 as heavy as good form allows)
Intermediate...Accumulate 3min of handstand hold in 5min time cap
Advanced...5min Handstand walk for distance)

CONDITIONING FOR ALL

For 15 minutes
1^st minute High knee pumps with plate overhead
2^nd minute mountain climbers
3^rd minute rest

LIFE CONDITIONING
AMRAP 12min
4x 4 hang power clean (50%bw) +10m front racked walk
Heavy Jump rope 50 reps
*We'll go outside if we have to

SPORT STRENGTH
Good morning 5x10 (100-150% of BW)

SPORT CONDITIONING
3RFT
20 hang clean at 60%1RM
30 Wall Ball
50 Double unders