Workout of the Day

Strength A) Squat 1×5 @ 70% for all sets B) Bent over row: 4×5 at 80%   Conditioning With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2…. Read more »

Strength 4×5 weighted ring dip Deadlift1x3 @70, 1×3@80, 1×3+@90   Conditioning AMRAP 12 of: Up Ladder of: 1-2-3-4-5… Clean and Jerks, 155/105 Burpee Over the bar

Barbell 5×3 Power Clean and Push Jerk   Conditioning With a partner… 3 rounds for time of: Row 1000m (switch at 500m) 20 Push Press 75/55 (total) 20 v-ups (total)

Barbell 4×1 3 position snatch   Conditioning 4 rounds for time of: 28 Pistols, alternating legs 15 Power Cleans, 115/80 lbs

Strength A) Bent over row: 4×5 B) Back Squat 1×5 at 75%, 1×3 at 85%, 1×1+ at 95%   Conditioning 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters, 75/55

Barbell 5×1 Clean and Jerk – no more than five set! Conditioning (scale the running as needed so you get back with time) 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest… Read more »

Strength A) 4×5 Weighted Ring Dip B) Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 80% 1RM Deadlift 1×3+ at 90% 1RM   Conditioning ARMAP 9 of: 9 TTB 7 HSPU 5 Power Cleans, 135/95

Skill 1) 6xME Ring L-Sit Hold – rest 60 sec between efforts. Once you deviate “too much” from your starting position then the try is over. 2) 4×20 Arch Rock – rest 90 sec between efforts.   Benchmark Run 1… Read more »

Strength A) 3×10 Weighted Back Extension B) Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×3+ at 90% 1RM   Conditioning 5 rounds for time of: Row, 500 m 15 Burpees 10 Front Squats,… Read more »

Barbell 3 Position Snatch Complex 1-1-1-1-1   Conditioning In 15 mins do: Handstand Walk, 100 ft then in the remaining time, AMRAP of: 10 Thrusters, 95/65 lbs 2 Legless Rope Climbs 10 Burpee