Workout of the Day

Barbell EMOM 16: Even: Three Position Snatch Odd: 10 Burpees   Conditioning AMRAP 10 of: 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 Thrusters 10 SDHP (95/65)

Final 4 week stretch of Wendler. If you have hit all lifts your working weight will be 90% +30# A) Weighted Pull Up: 4×5 B) Back Squat: 1×5@65%, 1×5@75%, 1×5+@85%   Conditioning (25 min cut) 4 RFT: 800m Run 4… Read more »

Barbell EMOM 5 Snatch @ 70% EMOM 5 Clean and Jerk @ 70%   Conditioning (20 min cut) 5 RFT: 21 Wall Balls 15 Calorie Row 9 TTB

Barbell EMOM 10: Hang Snatch @ 70% 1RM   Benchmark “Cindy” AMRAP 20: 5 Pull Up 10 Push Up 15 Air Squat   “Mary” 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups

Strength 4×5 Bench Press at 70%   Conditioning “Kelly” – (30 min cut) 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs

Strength Deadlift: 1×5 @75%, 1×3 @85%, 1×1+@95% 4×5 weighted ring dip   Conditioning 3 RFT: 400m Run 12 Deads, 275/185 21 Box Jumps, 24/20

Barbell 5×1 Jerk   Benchmark “FGB” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min   “Holbrook”… Read more »

Strength A) 4×8 Good Morning B) Bench Press: 1×5 @75, 1×3@85, 1×1+@95   Conditioning 6 RFT: 13 Thrusters, 95/65 14 Pull-Ups

Barbell 5×1 Hang Clean Conditioning 15:00 AMRAP of: 500m Row 12 Pull Up 6 Shoulder to OH

Strength A) 4×5 weighted pull-up B) Back Squat: 1×5 @75, 1×3@85, 1×1+@95   Conditioning For Time: AMRAP 20 Teams of 2 25 Wall Balls, 20/14 15 Calorie Row One athletes completes the couplet before tagging off to partner 2. Your… Read more »