Workout of the Day

Friday 11/16/2018

Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 10 Strict Pull-Ups 20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs) 40 Air Squats

Wednesday 11/14/2018

Strength: Four sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds… Read more »

Tuesday 11/13/2018

Strength: Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 2-4 reps If you achieve 4 successful reps, increase the load in the next set. Conditioning: For time: 50 Calories of Rowing 40 Single-Arm Dumbbell Push Press* 30… Read more »

Monday 11/12/2018

Strength: For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 4… Read more »

Wednesday 11/7/2018

Strength: Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds… Read more »

Tuesday 11/6/2018

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes:… Read more »

Monday 11/5/2018

Strength: Take 20 minutes to build to today’s heavy Push Press Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols