Workout of the Day

Strength 1a) 4X10 Strict TTB – rest 90 sec. 1b) 4X5 Strict HSPU + ME UB Kipping HSPU – after last strict rep (without getting off wall) perform ME UB Kipping HSPU, rest 90 sec. Conditioning Complete as many reps… Read more »

BBG 5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) Conditioning For time: Row 1k 50 (steps) OH Walking Lunges 95/65# 50 6″ Target… Read more »

Strength 5X3 Strict Press + 5 Push Press – @ 75% of max for the complex, rest 2:00 Conditioning 7 rounds for total working time of: 21 Double-Unders 14 Pistols (alternating) 7 OHS 135/95# Rest 1:1

Benchmark A “Grace” 30 Clean and Jerks Benchmark B Run 1 mile

Strength/Skill Alternating EMOM for 10:00 Odd Minute – 10 Front Squats @ 75% Even Minute – 20 Shoulder Taps (back facing wall) Conditioning For time: 30 Calorie Row 30 Wallballs (20lbs, 14lbs) 30 Toes to Bar 30 Deadlifts (185lbs, 135lbs)… Read more »

Strength 1a) 4X45 sec. (accumulated) L-Sit Hold – rest 90 sec. 1b) 4X10 Strict HSPU – rest 90 sec. Conditioning Partner 5k Row in sets of 1500m, and 1000m

BBG 5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – @ 80% of max for the complex across all sets, rest 2:00 Conditioning For time, splitting reps… Read more »

BBG 15:00 to establish a 1RM Snatch or Clean & Jerk. Conditioning 7 rounds for total working time of: 24 Jumping Air Squats 12 TTB 6 Clean & Thrusters 155/105#

Strength 1) 4X3 Strict Press + 5 Push Press – work to max (up from last week), rest 2:00 2) 1X3 Strict Press + ME Push Press – use heaviest load from #1 Conditioning For time: 11/9 Muscle-Ups 30 Burpees… Read more »

Benachmark – “Barbara” 20 Pullups 30 Pushups 40 Situps 50 Squats 3 min rest between each of 5 rounds