Workout of the Day

Friday 11/2/2018

Strength: Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps… Read more »

Wednesday 10/31/2018

Strength: Five sets for max reps of: 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push… Read more »

Monday 10/29/2018

Strength: Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. Conditioning: For time: 40/30… Read more »

Friday 10/26/2018

Every 2 minutes, for 18 minutes (3 sets): Station 1 – Muscle-Ups x Max Reps in 45 seconds (OR 60-90 seconds of muscle-up skill progressions) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs… Read more »

Tuesday 10/23/2018

Every 2 minutes and 30 seconds, for 20 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean (for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella,… Read more »

Monday 10/22/2018

A. Three sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least… Read more »