Workout of the Day

Saturday 10/14/2017

Complete as many rounds and reps as possible in 6 minutes of: 5 Power Cleans (135/95 lbs) 5 Burpees Over the Barbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible… Read more »

Friday 10/13/2017

Strength: 3 sets of: Front Squat x 5 reps (find today’s 5-RM) Rest 3 minutes Conditioning: For time: 30 Pull-Ups 20 Box Jumps (24″/20″) 10 Snatch (135/95 lbs) 20 Box Jumps (24″/20″) 30 Pull-Ups

Wednesday 10/11/2017

Strength: 5 sets of: Hang Clean x 3 reps Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Wall Ball Shots (20/14 lbs) 10 Single-Arm Kettlebell Push… Read more »

Tuesday 10/10/2017

Strength: 5 sets of: Bench Press x 1 reps (build to today’s 1-RM) Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips

Monday 10/9/2017

Strength: 3 sets of: Deadlift x 5 reps Immediately followed by: Kettlebell Swings x 15 reps (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 3… Read more »

Friday 10/6/2017

Strength: 5 sets of: Back Squat x 3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes Conditioning: In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15… Read more »

Wednesday 10/4/2017

Strength: 4 sets of: Single-Arm Dumbbell or Kettlebell Press x 4-6 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds Conditioning: 3 rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-Unders

Tuesday 10/3/2017

Strength: 3 sets of: Bulgarian Split Squats x 4-6 reps each leg Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds Conditioning: 4 rounds for time of: 5 Front Squats (185/135 lbs – taken from floor) 10 Pull-Ups… Read more »

Monday 10/2/2017

Strength: 4 sets of: Bench Press x 4-5 reps Rest 2 minutes Clean Pulls x 3 reps Rest 2 minutes Conditioning: 5 sets for max calories/reps of: 30 seconds of Rowing 30 seconds of Rest 60 seconds of Burpees Rest… Read more »