Workout of the Day

Monday November 20, 2017

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″)

Friday November 17, 2017

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 »

Friday November 10, 2017

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 »

Tuesday November 7, 2017

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