Workout of the Day

Strength – Volume Overhead Squat: 3×15 @ ~50% 1RM. Work on smooth, quick reps to prepare for large sets for open workouts. Conditioning: AMRAP 13: 8 Sumo Deadlift High Pull 95/65, 12 Front Rack BB Lunge 95/65, 16 Med Ball… Read more »

Conditioning day: Tabata style – 3 rounds of 90s work, 30s rest: Calorie Row, Burpee Box Jump Over 24″/20″, Calorie Bike, 200m run. Score is total calories/reps (not including run)

Strength – 20 minutes to build to a heavy single Squat Snatch Conditioning: 15-10-5 Deadlift 185/135 & Wall Ball 20/14 into 20 bar facing burpees into 5-10-15 Deadlift 185/135 & Wall Ball 20/14

Gymnastic Strength – A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Conditioning: AMRAP 12 7 Push Press 95/65 11 Goblet Squats 53/35 15 Box Jump 24/20 *Every 3 minutes, starting… Read more »

Conditioning: AMRAP Repeats (3 times each) AMRAP #1: In 3 minutes, perform 20/15 cal bike buy in, max rep wall balls in remainder. Repeat every 3 minutes for 9 total minutes. Rest 3 minutes. AMRAP #2: In 3 minutes, perform… Read more »

Skill: Ring Muscle Ups: Spend ~10 minutes working on kipping drills and ~10 minutes to accumulate 15 strict ring pull ups/rows, 25 ring dips. For those with MU, perform one max effort set of Ring MU, then 4 sets at… Read more »

Strength – Power Clean Technique Work: 6×2 w/ 3 second pause below knee. Focus on on core and torso position through the first pull and the pause. Conditioning: 3RFT: 400m run, 6 Turkish Get Ups 53/35, 18 Single Arm Hang… Read more »

Strength: Push Press 5×2 @ 87-92% WOD: Amrap 1310 TTB15 Burpee over barbell10 Pull Ups20 S2O 75/55

Strength: Front Squat – 6×1 @ 95% WOD: 5RFT6 P. Clean 135/9514 DB Front Rack Lunges 50/35 Cleans should be at a weight where you are touch and go for all reps for all rounds. This should be a sprint… Read more »

Conditioning: AMRAP 20 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 TTB 30/21 Cal row Mobility: 10 minutes of squat therapy targeting hips and calves/ankles.