Workout of the Day

TUESDAY 171024

I. Warm-Up II. “The Chief” Max rounds in 3 minutes of: -135#/95# Power cleans, 3 reps -6 Push-ups -9 Squats *Rest 1 minute. Repeat for a total of 5 cycles. Level III = Rx Level II = 115/75 PC Level I… Read more »

MONDAY 171023

I. Warm-Up II. Back Squat  5-5-5-5-5 @ 80% of 1 RM III. Level III = 2 Rounds For Time: Run 400 meters 21 L-Pull-ups Level II = 2 Rounds For Time: Run 400 meters 21 *Kipping Pull-ups (Chin Over Bar or Band… Read more »

TUESDAY 171017

I. Warm-Up II. Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch box (reps) Push presses, 75 lb. (reps) Row (calories) -In this workout, you move… Read more »

MONDAY 171016

I. Warm-Up II. Back Squat @ 75% of 1RM 8-8-6-6-5* (*Same weight across all sets*) III. 5 Rounds For Time: -5 Barbell Shrugs (Heavy) -15 Hip Extensions (Supermans) -15 GHD Sit-ups (Med Ball Sit-ups) *10 Minutes CAP* IV. Cool Down

FRIDAY 171013

I. Warm-Up II. Every 2 Minutes x 6 Rounds: -2 Position Clean x 2 Reps *1 Rep = Hang Squat Clean + Squat Clean (ground) *Athletes choose weight III. “Nail Biter” 15-12-9-6-3 Hang Power Cleans 135/95 Burpees Over Bar Level… Read more »

THURSDAY 171012

I. Warm-Up -Pull-up drills -TTB drills II.  3 Rounds For Time: 18 Gymnasty’s (1 Pull-up, 1 TTB = 1 Rep) 18 Plate Ground to Overhead 45#/25# (scale as needed) Level III = Rx Level II = Band Assisted PU, Knees… Read more »

WEDNESDAY 171011

I. Warm-Up II. EMOM x 10 Even: :45 Plank Hold Odd: 12 Box Jumps 24″/20″ (20″/16″/12″) III. EMOM x 10 Even: Row 200 meters  Odd: 10 Shoulder to Overhead 135#/95# (115#/75#, 95#/55#) IV. Cool Down