Strength: 5 sets of: Back Squat x 5 reps Rest 3 minutes between sets and use that time to work shoulder mobility Conditioning: 5 RFT: 5 Power Cleans (135/95 lbs) 5 Thrusters (135/95 lbs) 10 Box Jump-Overs (24″/20″)
Workout of the Day
Strength: Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Conditioning: Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout…. Read more »
-Rest Day- Come in and work on skills, accessory or makeup a workout missed!
Strength: Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs x 20 Reps Station 4… Read more »
Strength: Take 15-20 minutes to build to a 1-RM Clean & Jerk Conditioning: 5 rounds for time of: 5 Shoulder to Overhead (135/95 lbs) 10 Toes to Bar 20 Double-Unders
Strength: 4 Sets Front Squat x 5 Rest 20 seconds Tall Box Jumps x 220.127.116.11.1 (rest 3-5 seconds between each jump – step down after each jump) Rest 2 minutes Conditioning: 5 sets for max calories/reps of: 30 seconds of… Read more »
Strength: 4 sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65… Read more »
-Rest Day- Take today and work on skills, active recovery or makeup a day you missed!
Strength: Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift Conditioning: 5 RFT: 10 Deadlifts (225/155 lbs) 15 Toes to Bar 200-Meter Run
Strength: Take 15-20 minutes to build to a 1-RM Bench Press Conditioning: Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 30 Double-Unders
Take 15-20 minutes to work up to a 1 RM Back Squat.
2000 Meter Row
immediately followed by…
5 rounds of:
6 Strict Pull-Ups
12 Goblet Squats