Strength: 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 6… Read more »
Workout of the Day
Strength: Four sets for max reps of: 45 seconds of Bench Press (choose a weight you can handle for 8-10 unbroken reps) Rest 15 seconds 45 seconds of Strict Handstand Push-Ups Rest 15 seconds 45 seconds of Strict Pull-Ups Rest… Read more »
Strength: Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set 5 – Max Reps @ 80% Conditioning: Complete as many rounds and reps as possible in 12… Read more »
Strength: 6 sets of: Unsupported Seated Strict Press x 3 reps Rest 2-3 minutes Build to today’s 3-RM. Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Dumbbell… Read more »
-Rest Day- Make up a workout you missed this week, work on skills or come in and do some mobility. OR get outside and be active!
Strength: Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station… Read more »
Strength: Every 2 minutes, for 16 minutes (8 sets): High Hang + Hang Snatch Build over the course of the eight sets. Conditioning: 5 RFT: 20 Wall Ball Shots (20/14 lbs to 10′) 5 Squat Snatches (135/95 lbs)
“Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Rest until relatively recovered, and then… 3 sets of: Bulgarian Split Squats x 8 reps each leg Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10… Read more »
5 sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 15 minutes… Read more »
-Rest Day- Come in if you would like and work on skills, mobility or make-up a workout you missed!
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
Complete as many rounds and reps as possible in 12 minutes of:
12 Push Press (115/75 lbs)
9 Strict Pull-Ups