Workout of the Day

Tuesday 11/12/2019

Strength: Take 20-30 mins to build to a new 1-RM Deadlift. We will use this for the next 8 weeks.  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell… Read more »

Monday 11/11/2019

Monday 11/11/19 Veteran’s Day Strength: Take 15-20 mins to establish a 1-RM STRICT Overhead Press. We will use this 1-rm and work off percentages for the next 8 weeks.  Conditioning: “Armistice” AMRAP in 11 minutes 11 Power Cleans (135/95 lb)… Read more »

Wednesday 11/6/2019

Strength:  Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Conditioning: In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 250 Meter Row 10 Chest-to-Bar Pull-Ups… Read more »

Tuesday 11/5/2019

Strength: Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes Conditioning: For max calories/reps: 3 Minutes of Burpees Rest 60 seconds 3 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 3 Minutes of Rowing… Read more »

Monday 11/4/2019

Strength: Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM, then perform the following: Every 3 minute, for… Read more »

Wednesday 10/30/2019

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy. Conditioning: Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (55/35… Read more »

Tuesday 10/29/2019

Strength: Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes Conditioning: Three rounds for time of: 10 Hang Squat Cleans (135/95 lbs) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lbs)