Workout of the Day

Strength Shoulder Press 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%   Conditioning A) Every 1 min for 3 mins: Wall Ball 20 Wall Balls, 20/14 kg Rest 3:00 and repeat   B) For time: 55… Read more »

Strength Deadlift 1×5 at 75%, 1×3 at 85%, 1×1+ at 95%   Conditioning For time: 50 Calorie Row 40 Front Squats (135/95) 30 TTB 20 Push Jerks (135/95) 10 Ring MU

Barbell 4×3 High Hang Squat Clean & Jerk   Conditioning 30 Bar Facing Burpees 400m Run 15 Power Snatch, 115/80 800m RUn 15 Power Snatch, 115/80 400m Run 30 Bar Facing Burpees

Strength Back Squat 1×5 at 75%, 1×3 at 85%, 1×1+ at 95% Conditioning “Lynne” Five rounds for max reps of: Bench Press, 1x bodyweight Pull-ups Rest 3-5 min

Strength A) 4×8 Good Morning B) Shoulder Press 1×3 at 70%, 1×3 at 80%, 1×3+ at 90%   Conditioning 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up Front Racked Barbell Box Step Up, 45/35 lbs, 24/20 in

BBG 5×1 Snatch + Snatch Balance   Conditioning 5 rounds for time of: 60 Double Unders 40 Squats 20 Row Calories

Strength A) Weighted Pull-up: 4×5 B) Deadlift 1×3 at 70%, 1×3 at 80%, 1×3+ at 90%   Conditioning (20 min cut) For time: 27 Thrusters, 95/65 lbs 4 Rope Climb (Legless), 15 ft 21 Thrusters, 95/65 lbs 3 Rope Climb… Read more »

Strength A) Jerk Balance 4×4 B) Bench Press 1×3 at 70%, 1×3 at 80%, 1×3+ at 90% Conditioning 5 rounds for time of: 6 Deadlifts, 275/185 lbs 6 Burpees 5 Cleans, 175/120 lbs 5 Chest-to-bar Pull-ups 4 Thrusters, 125/85 lbs

“Filthy Fifty” 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… Read more »

Strength A) Weighted Pull-up 5-5-5-5 B) Back Squat 1×3 at 70%, 1×3 at 80%, 1×3+ at 90%   Conditioning 21 HSPU 21 Ring Dips 21 Pushups 21 Calorie Row 15 HSPU 15 Ring Dips 15 Pushups 21 Calorie Row 9… Read more »