Workout of the Day

Strength: Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes Conditioning: Three rounds for time of: 10 Hang Squat Cleans (135/95 lbs) 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots (20/14 lbs)

Strength: Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 1 rep @ 85%… Read more »

Open 20.3 WOD

Strength: Every 90 seconds, for 15 minutes (10 sets): Bench Press x 3 reps @ 65-70% of 1-RM Bench Press The goal is to move the barbell as quickly as possible from your chest to full elbow extension.  Conditioning: Complete… Read more »

Strength: Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds The goal for today is to establish your… Read more »

Strength: Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then snatch) Suggested loading by set (by % of 1-RM Snatch): 55, 60,… Read more »

Open 20.2

Active Recovery/Rest day

Strength: Three sets of: Hanging Med-Ball Hamstring Curls x 10 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x… Read more »

Strength: Five sets of: Dumbbell Z-Press x 10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds Conditioning: Five rounds… Read more »