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WORKOUTS OF THE DAY

Workout

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Monday

A. Clean; 75%+ x 3 singles x 3 sets *build from last week* B1. Front squat @ 35×1 tempo; 65-70% x 3 reps x 3 sets B2. Lean away Pull Up or Ring MU x 3-5 reps x 3 sets + 8 minute amrap 3 Squat Clean (155/105#) 5 Burpee Box Jump up and Over (24/20″) 7 T2B MORE »

Saturday

In teams of two, 18 minute clock 6 minutes to finish 6 rounds (3/person alternating) 250m row while partner holds double kb front rack hold (50/35# per hand at chest with fingers touching each other hand) -immediately into- 6 minute clock Max Wall Ball (20/14#) while partner holds chin over pull up bar -immediately into- 6 minute clock Max Calorie Row – alternate any way MORE »

Friday

A. Hang Muscle Snatch; x 3 x 3 sets *off feel, technique focus* B. Hang Power Snatch + OHS w/pause in bottom ; (1+2) x 3 sets *technique/position focus* + For time 30 C2B 30 KB Swings (70/50#) 30 K2E 30 Push Press (95/65#) 30 Front Squat (95/65#) 30 Burpees MORE »

Tuesday

A1. BN Strict Press; x 3 reps x 4 sets, Rest 45-60 seconds A2. Snatch Grip RDL @ 5xx1 tempo; 70-80% of snatch x 5 x 4 sets, Rest 45-60 seconds + For Time 2K row 50 T2B 30 Ring Dips + Cash Out EMOM x 8 Minutes Min 1 – 10-12 v-ups or tuck ups Min 2 – 3-5 Strict HSPU or 20-30 sec HS Hold MORE »

Monday

A. Clean; 70-75% x 3 singles x 3 sets B1. Front squat; 75%x5, 80%x2-3, 85%x 1 B2. BB bent over row @ 31×1 tempo x 5 x 3 sets + 3 rounds 30 DB/KB Walking Lunge Steps (50/35#) 20 Pull Ups 10 Box Jumps (30/24″) MORE »

Monday

A. Sumo Deadlift; 85-90% of regular DL x 1 rep x 4 sets, Rest 2-3 min B. Strict Press x 3 sets, Rest 2-3 minutes *Set 1 – 70% x 5 reps *Set 2 – 80% x 3 reps *Set 3 – 90% x max reps + 5 rounds for time 7 Hang Power Clean (135/95#) 14 Wall Ball (20/14#) MORE »

Saturday

A1. TGU x 2 reps/arm x 3 sets *light weight, prep for conditioning* A2. Pistols practice or 1/4 SL Squat off box x 3 sets + In teams of two with one person working at a time, 20 minute amrap 500m row 10 R Arm KB Snatch (50/35#) 10 L Arm KB Snatch (50/35#) 50ft R Arm KB OH walk (50/35#) 50ft L Arm KB OH walk (50/35#) 5 Wall Walk *sub DB’s if needed* MORE »

Friday

A. BN Snatch Push Press + OHS w/5 sec hold in bottom; (1+1) x 3 sets *building to a heavy single* B. Back Squat; 75-80%x 5 reps x 3 sets + 3 Rounds @ 90% effort 20 Pull Ups 10 Thrusers (135/95#) -Rest 2 minutes- Cash Out side plank hold x 30 sec. per side x 2 per side MORE »

Thursday

A. Clean Pull + Power Power w/ pause @ knee; 65-75% of PC x (1+2) x 3 sets B. Split Jerk; 1 rep x 5 sets *building off feel. technique focus* + 4 rounds 30 sec. L-sit or tuck hold 20 HR push Ups 10 Calorie Row MORE »