Workout of the Day

TUESDAY 170725

I. Warm-Up Every 3 Minutes, Complete a new set: -Row 250m -9 Deadlift 135/95 *Rest Remainder of 3 Minute Period -Row 250m -9 HPC 135/95 *Rest Remainder of 3 Minute Period -Row 250m 9 Shoulder 2 Overhead 135/95 *Rest Remainder of… Read more »

MONDAY 170724

I. Warm-Up II. “Field Day” With a Partner, Complete 8 Minutes @ Each Station: -Sled Drag – 20 yards down & back then switch (athletes choose weight) -Tire Flips – athletes flip back and forth 1:1 (count total reps) -HEAVY… Read more »

FRIDAY 170721

I. Warm-Up II. “Clean Complex” EMOM x 10 Minutes Complete 1 Rep: 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk III. 3 Rounds, Each For Time: -Run 200 meters  -10 Hang Power Cleans 135/95 -10 Burpees -Rest 2… Read more »

THURSDAY 170720

I. Warm-Up II. 4 Rounds With a Partner: -30 GHD Sit-ups (Break evenly) -Row 500 Meters (250m Switch) -70 Double Unders (35 Each) -20 Medicine Ball Push Presses  (over rig, to your partner) Level III = Rx Level II =… Read more »

WEDNESDAY 17-07-19

I. Warm-Up II. EMOM x 5 Minutes -5 Power Snatches III. EMOM x 5 Minutes -5 Snatch Pulls IV. In teams of 2 Complete: EMOM x 14 Minutes -8 Box Jumps 24/20 -8 Power Snatches 95/55 (partners alternate b/n jumps and… Read more »

TUESDAY 170718

I. Warm-Up II. 4 Rounds For Time: 400 meter Run   5 Rounds “Cindy” Level III = Rx Level II = Band Assist Pull-ups, Knee Push-ups Level I & Get Fit= 3 Rounds, Jumping PU, Knee or AbMat Push-ups III. Cool Down… Read more »

MONDAY 170717

I. Warm-Up II. Back Squat 3-3-3-3-3* *Increase weight each set or – *Choose a challenging weight and stay @ it for all 5 sets III. EMOM 12 Minute 1: 8 DB Box Step Ups (hold a DB/KB each hand –… Read more »