Workout of the Day

FRIDAY 171208

I. Warm-Up II.  Every :90 Seconds x 6 Rounds, Complete: -3 Cleans (squat) + 2 Thrusters (athletes choose weight) III.  “Pre-Party” For Time: 50 Wall Ball Shots 15 Power Cleans 135#/95# 35 Wall Ball Shots 20/14 10 Power Cleans 185#/125#… Read more »

THURSDAY 171207

I. Warm-Up II. “ME Complex” EMOM x 16 Even = :25 Seconds Max Effort HSPU Odd = :25 Seconds Max Effort KBS (choose weight) Goal = 50 HSPU / 75 KBS III. Row Conditioning Row 1,000 meters For Time* *Set… Read more »

WEDNESDAY 171206

I. Warm-Up -Burgener Warm-Up II.  Every 2:00 x 6 Rounds, Complete: -6 Power Snatches (athlete choose weight) III. “Double Time”   Complete 10 Rounds with a partner (each do 10 rds) -30 Double Unders -6 TTB -6 Pull-ups *1 Person Works,… Read more »

TUESDAY 171205

I. Warm-Up II. “Look Who’s 40” 40 Calorie Row 40 Medicine Ball Sit-ups (20M/14W) 40 Box Jumps (24M/20W) 40 – 1 Arm DB / KB Push Presses (20 Each Arm) 40 Walking Lunges 40 DU (2:1 Singles) 40 Air Squats… Read more »