Workout of the Day

Tuesday 10/16/2018

“Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 10 Rest 60 seconds Barbell Glute Bridges x 8 Rest 60… Read more »

Monday 10/15/2018

Strength: Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 Conditioning: Against a 2-minute running clock, perform… Read more »

Friday 10/12/2018

Strength: Take 15-20 minutes and build to today’s 1-RM Power Clean Conditioning: For time: 30 Calories of Row 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (53/35 lb) 30 Dumbbell Push Press (55/35 lb DBs) 30 Pull-Ups

Wednesday 10/10/2018

Strength: Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps Go heavy the final steps should not be performed without struggle. Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 20… Read more »

Tuesday 10/9/2018

Strength: Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM Conditioning: Three rounds for time of: 40 Calories of Rowing 30 Kettlebell Swings… Read more »

Monday 10/8/2018

Strength: Every three minutes, for 24 minutes (8 sets): Hang Snatch + Snatch Conditioning: In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Thrusters (95/65 lbs) 12… Read more »