Workout of the Day

Wednesday 3/18/2020

Strength Hang Power Clean 2-2-2-2-2 Conditioning AMRAP 5 Minutes X2 30 Push Ups 30 Pull Ups AMRAP Hang Power Cleans at 70% of your heaviest double Rest 3:00 Between Rounds Accessory a.Prone to standing rope climbs 3×6 b. Hollow Rocks… Read more »

Tuesday 3/17/2020

Strength Every 3 minutes for 12 minutes, 5 Push Presses Conditioning “For Time” 80 Double Unders 40 Reverse Lunges 53/35lbs 40 1 arm kb push press 53/35 lbs 80 double Unders 30 Revers Lunges 53/35lbs 30 1 arm kb push… Read more »

Friday 3/13/2020

1. Strength Deadlift 2-2-2-2-2 2.Conditioning For Time 10 Bar Muscle Ups 20 Deadlifts 185/115lbs 40/25 calorie on Bike 2. Accessory A. Inverted Rows 4 max sets B. Scapula Squeezes 4×10

Wednesday 3/11/2020

1. Gymnastics Every :90 for 12 Minutes 5-15 Chest to Bar Pull Ups (1 Set) 2.Conditioning 5 Rounds10 Shoulder to Overhead * 20 Air Squats 10 Power Cleans 20 Air Squats Rest 1:00 *Athlete picks load. 2. Accessory Negatives –… Read more »

Tuesday 3/10/2020

1. Strength Primer In 10 minutes, work up to a heavy set of 3 front squats from the floor (may squat clean the first rep) 2. Conditioning AMRAP 18 Minutes 9 Front Squats 155/105lbs10 Lateral Burpees 11 Toes to Bar

Monday 3/9/2020

1. Strength Back Squat 3-3-3-3-3-3 2. Conditioning For Time 25 Ring Dips 40 Thrusters 75/55lbs 55 Wallballs 20/14lbs 3. Accessory A. Pull Ups -30 Reps Try to improve your biggest sets from last Perform this in as few sets as… Read more »

Friday 3/6/2020

Conditioning AMRAP 20 Minutes 40/30 Calorie Row 2 Rope Climbs 30/20 Calorie Bike 2 Rope Climbs 100 Double-Unders 2 Rope Climbs Accessory A. Inverted Rows 3 Max sets (goal is to be horizontal to the ground. Increase incline to scale…. Read more »