Workout of the Day

Conditioning “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Strength A) Back Squat 5×5 @ 70% B) 5×1:00 Plank Hold – If looking for more challenge then try on rings. No weight. Conditioning 7 rounds, every 3 minutes complete: 400m Run 12 TTB

Skill Rope Climb work, MU work, HS work – 15 minutes Conditioning 4 RFT: 5 Ring MU 10 Power Cleans (155/105#) 25 Wallballs (20/14#)

Strength 6×1 Back Squat @ 95%   Conditioning 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches, 135/95

Barbell 5×1 3 position clean (1x high hang + 1x hang + 1x floor)   Benchmark “Cindy” 20min AMRAP: of 5 Pull-ups 10 Push-ups 15 Air Squats   “Mary” 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups

Strength 6×3 Front Squat @ 60%   Conditioning (25 min cut) 800 Meter Run 25 Deadlifts 25 Box Jumps, 24/20 600 Meter Run 20 Deads 20 Box Jumps, 24/20 400 Meter Run 15 Deadlifts 15 Box Jumps, 24/20 200 Meter… Read more »

Barbell 7×3 position Snatch (1x high hang + 1x hang + 1x floor)   Conditioning 5 Minute Window: 150 Double Under buy in 12 Thrusters (95/65), 12 CTB PU 5 Minute Window: 100 Double Under buy in 9 Thrusters (115/80),… Read more »

Strength 5×5 Back Squat @ 88% Conditioning EMOM 20: Even: 20 Burpees Odd: Rest

Strength 6×1 Back Squat at 96%   Conditioning Teams of 2, AMRAP 25: 9 Rope Climbs, 40 Clean and Jerks 30 HSPU, 40 Power Snatches 76 DU, 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell… Read more »

Barbell 5×3 Hang Clean – blocks allowed   Benchmark Options A) “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row… Read more »