Workout of the Day

Friday 9/13/2019

Strength: Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 65% or 1-RM Reset the barbell every time on the floor…do not perform these touch and go. Conditioning: In teams of two, alternating complete rounds, perform… Read more »

Monday 9/9/2019

Strength/Conditioning: Against a 3-minute running clock… 400 Meter Run 4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups Max Reps of Power Cleans (155/105 lbs) Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions… Read more »

Friday 9/6/2019

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch x 2 reps For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly… Read more »

Wednesday 9/4/2019

Strength: Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them… Read more »

Tuesday 9/3/2019

Strength: Take 20 minutes to establish today’s 1-RM… Bench Press @ 21X1 Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the… Read more »

Friday 8/30/2019

Strength: Three Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand… Read more »