Workout of the Day

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets… Read more »

Strength: Three sets of: Tempo Bench Press x 10 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can) Rest 2-3 minutes Conditioning: Four… Read more »

Strength: Every 2 minutes, for 16 minutes (8 sets): Snatch from Mid-Patella + Snatch (pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor) Conditioning: Ten rounds for time of: 12 Kettlebell Swings (24/16 kg) 9… Read more »

Strength: Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (225/155… Read more »

Rest/Active Recovery Day

Strength: Take 15 minutes to build to a heavy-ish… Hang Clean x 1 rep Conditioning: For time: 1000 Meter Row 25 Hang Squat Cleans (155/105 lbs) 50 Pull-Ups

Strength: Three sets of: Push Press x 10 reps Rest 2 minutes Use the same load achieved on last weeks max, and see if you can achieve 10 reps at that load – with no tempo restrictions this week. Conditioning:… Read more »

Strength: Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set… Read more »

A. For time: 100 Double-Unders 50 Russian Kettlebell Swings (32/24 kg) 25 Toes to Bar 100 Jumping Lunges 25 Toes to Bar 50 Russian Kettlebell Swings 100 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of… Read more »

Active Recovery/Rest Day