Workout of the Day

Active Recovery/Rest Day

Strength:  Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes Followed by… Every 2 minutes, for 10 minutes (5 sets): Back Squat x… Read more »

Strength: Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Conditioning: Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145… Read more »

Strength: Take 20 minutes to build to today’s 1-RM Push Press Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols

Strength: Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set… Read more »

Active Recovery/Rest Day

Every 2 minutes, for 12 minutes (6 sets) of: Tempo Bench Press x 5 reps @ 21X1 Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Conditioning: Complete as many… Read more »

Strength: Back Squat *Set 1 – 5 reps @ 75% of 1-RM Back Squat *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps… Read more »

Strength: Take 15 mins to work up to today’s heavy Overhead Squat OR spend the time working on mobility in the overhead squat. Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 30 Shoulder… Read more »

Strength: Take 20 minutes to build to today’s 1-RM… Tempo Front Squat x 1 rep @ 32X1 Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position… Read more »