Workout of the Day

110118

SKILL/ Extended warm up 3 rds: 20s ring support 10 DB renegade rows 20s active hang from pull up bar 10 DB seated press 6 rds: 10 pull ups 15 DB step ups 35/25#, 24/ 20” 200m run -REST 2… Read more »

103118

E2MOM 20 3 back squats Start light and build up across the 10 sets. 3RFT: 30 MB cleans 20/ 14# 60 double unders Recovery: 3x: 200m (recovery pace) 5/5 single leg DL with MB 10 alt fig 4 squats

103018

5 rds: 1 snatch DL 1 power snatch from knees 1 snatch bal AMRAP 10 100m run 6 power snatch 50/ 35kg

102918

5RFT: 15 Russian swings 24/ 16kg 15 T2B -REST 2 mins- 5RFT: 15 burpees 15 sit ups Accessory/ Finisher, 3rds: max tempo push ups @1111 superset with max banded tricep ext. -REST 90s-

102818

AMRAP 20 400m run 20 db push press 50/ 35# 20 plate gto 20/ 10kg

102518

SKILL: 12 mins practice/ scaling T2B and pistol squats. EMOM 18 Min 1: 2 legless rope climbs from a jump/ 30s rope climb practice Min 2: 5 strict T2B or 10 kipping Min 3: 30 air squats or 8/8 pistols… Read more »

102418

STRENGTH/ SKILL: 3×3 strict press 3×2 push press 3×1 push jerk *load should stay the same for each set, but build between movements. 5RFT: 20 DB snatch 50/ 35# 200m run

102318

SKILL: squat therapy AMRAP 12 30 wallballs 20/ 14# 15 box jump overs 24/ 20″ Finisher: For time: 40 strict hanging knee raise 80 sit ups Accumulate 2 mins in a plank.

102218

10 RFT: 6 deadlifts 100kg/70kg 9 pullups 12 KBS 24/ 16kg *20 min timecap*

102118

EMOM 8 Odd: 45s Barbell prep work Even: 45s pull up prep work For time: 10 – 8 – 6 – 4 – 2 Power clean 85/ 60 20 – 16 – 12 – 8 – 4 Pull ups *Run… Read more »