Workout of the Day

Barbell EMOM 10: 1 Power Snatch + 1 Full Snatch + 1 OHS *No misses. If you miss stop and run 400m.   Conditioning With a partner… 20 min AMRAP of: Buy in of 1000m row then with time remaining…… Read more »

Strength A) 4×5 Bench Press @75% B) 4×15 Back Extension   Conditioning Every 2:00 for 20:00 3 Muslce ups 5 Deads, 275/185 7 Kipping HSPU

Barbell EMOM 10: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk – Non-maximal attempts. No misses. If you miss, run 400m.   Conditioning 4 RFT 400m Run 20 BJ, 24/20 20 Wall Balls

Strength A) 4×10 Strict Pull Up B) 4×5 Back Squat @75%   Conditioning 4 Rounds: 21 Calorie Row 7 Squat Cleans, 185/135

Barbell EMOM 10: 1 Snatch   Conditioning 3 Rounds: 400 Meter Run 21 Burpees

Strength A) Weighted Ab Mat Sit Up: 4×15 B) Strict Press: 1×5@75%, 1×3@85%, 1×1+@95%   Conditioning “Jackie” 1000m Row 50 Thrusters, 45# 30 Pull ups

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

A) Weighted Back Extension (no swing): 4×8 B) Bench Press: 1×5@75%, 1×3@85%, 1×1+@95%   Conditioning 30 Calorie Row 30 Box Jump Overs (24/20) 30 Power Snatches (95/65) 30 OH Step Back Lunges (95/65) 30 Sumo-Deadlift High Pulls (95/65) 30 Box… Read more »

Barbell EMOM x 10: 1 Squat Clean and Split Jerk   Conditioning 5 RFT: 5 Squat Clean Thrusters, 135/95 10 C2B pull ups

Strength A) 4×5 Strict Weighted Pull Up B) Back Squat: 1×5 @75, 1×3@85, 1×1+@95   Conditioning 3 RFT: 500m Row 9 Power Snatches, 115/85