Workout of the Day

Monday 190812 – Experienced

Strength A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (80% of 5 RM) B. Weighted Pull Ups: 3×2-3 reps shy of failure and/or technical breakdown (70% of 3 RM) Conditioning 8 minute AMRAP: 5 Ring Dips 5… Read more »

Monday 190812 – Beginner

Strength A1. Push Press 5×5, building (attempt to beat heaviest weight lifted last week by 5-10lbs) A2. Tempo Strict Pull Ups (31X1) 5×5 Partner Conditioning 12 minute AMRAP: 21 Hang Power Cleans (95/65) 15 Shoulder to Overhead (95/65) 9 Pull… Read more »

Sunday 190811 – Beginner

Strength A1. Turkish Get Up 3×2/side A2. Goblet Reverse Lunge with Knee Lift with 3 second pause 3×5/side Conditioning For time: 1000/800 m Row 50 Single Arm Front Rack Walking Lunges (24/16) 25 Toes to Bar

Sunday 190811 – Experienced

Strength A1. Front Rack Tempo Split Squat (30X1) 4×5/side, building A2. Single Arm Suitcase Barbell Hold 4×20-30 seconds/side (AHAP) Conditioning 2 rounds for time: 40 Alternating Dumbbell Snatches (50/35) 40 Alternating Dumbbell Box Step Ups (24/20)

Tuesday 190806 – Experienced

Strength Tempo Back Squat 6×3, across (31X1) Conditioning 2 rounds for times of: 25 Wall Balls 25/20 Calorie Row Rest 3 minutes Time Cap: 3 minutes per round Challenge = Unbroken

Tuesday 190806 – Beginner

Strength Single Arm Front Rack Dumbbell Squat 4×5/side, building Conditioning 4 rounds of 2 minute AMRAP: 7 Hang Power Cleans (115/75) 7 Front Squats (115/75) 21 Air Squats Rest 2 minutes