Workout of the Day

Strength 1a) 4X5 TGUs (each arm) 1b) 4X8 Good Morning Conditioning For calories and reps: 2:00 ME Row for Calories 1:00 UB Plank Hold 1:00 Rest 2:00 ME KB Swings 24/16kg 1:00 UB Plank Hold 1:00 Rest 2:00 ME Double-Unders… Read more »

BBG 7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to roughly 85% Conditioning For time: 20 Split Jumps Rest :10 30 Split Jumps Rest :30 20 Thrusters 65/45# Rest :10 30 Thrusters… Read more »

BBG ( choose one) 1) Hang Snatch (just above knee): 5X1@75% – rest as needed 2) Hang Clean (just above knee): 5X1@75% – rest as needed 3) Jerk from blocks (or rack): 5X1@75% – rest as needed Conditioning For time:… Read more »

BBG Snatch: 5X1@80% or Clean & Jerk: 5X1@80% Conditioning 21-15-9 of: Snatches (full) 95/65# Chest to Bar Pull-ups For time.

EMOM 7:00 Power Snatch at 80% 1RM Power Snatch Conditioning For time: Run, 800 m 100 Pull-ups 200 Push-ups 300 Air Squats Run, 800 m *Done with a partner. Run together but break the other reps up however you want.

Strength 1a) 4X3 Front Squats – @ 80% of 1rm 1b) 4X3 Strict Muscle-Ups or 10 dips Conditioning 5x800m Rest 3:00

BBG 3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 5×1@65% Conditioning 4 rounds for time of: Run 400m 8 Front Squats 225/155# Rest 1:1

Strength 1a) 5X10 Strict Pullups – rest 2:00 1b) 4X3 Back Squats – @ 80% of 3rm, rest 2:00 Conditioning (15min cut) 15-10-6 of: Thrusters 165/115# Bar Muscle-Ups For time.

BBG (Pick One) 1) Hang Snatch (just above knee): 5 heavy singles, no misses – rest as needed 2) Hang Clean (just above knee): 5 heavy singles, no misses – rest as needed 3) Jerk from blocks (or rack): 5… Read more »

BBG 15 minutes to establish a 1RM Snatch or Clean & Jerk. Conditioning 15:00 AMRAP of: 30 Clean & Jerks (anyhow) 135/95# 30 Wall Balls 20/14# 21 Clean & Jerks (anyhow) 155/105# 30 Wall Balls 20/14# 15 Clean & Jerks… Read more »