The Workout of the Day
15 min EMOM 1 Power Snatch + 1 Hang Power Snatch Start around 60% of snatch max and build up from there, score is lowest and heaviest weight Conditioning 7 Min AMRAP 3 Power Snatch 75/55 3 Toe to bar 6 Power Snatch 75/55 6 Toe to bar 9-9, 12-12, 15-15.. continue adding 3 each […]
Space Jam 2 rounds of: 25 Deadlifts @ 155/105 50 Wall Balls @ 20/14 75 Double Unders Scale to 150 single under
Strength 2 Push Jerk EMOM x 8 min 65-75% depending on feel Conditioning 3 Rounds 1 min Calorie Row 1 min DB Shoulder to Overhead 50/35 1 min Box Jump Over 24/20 1 min Rest Compound 30 Every 3:00 for 4 rounds 40 lateral hurdle 25 ab mat sit up
Strength Work up to heavy complex of: 1 Squat Clean + 2 Front Squat + 1 Hang Squat Clean Conditioning 10 min AMRAP 15 Front Squat 95/65 15 Burpee 15 Pull up
Strength 3 Strict Press EMOM x 7 min @70-75% Conditioning Teams of 2 14 min AMRAP 10 Deadlift 155/105 15 Box Jump 24/20 Alternate each round Compound 30 3 rounds 3 min on 3 min off 300/250m row Max OH Walking Lunge in remaining time
Strength 3RM Touch and go Snatch -power or squat allowed- Conditioning 10 min AMRAP 5 Hang Power Snatch 135/95 10 Overhead Squat 135/95 15 Toe to bar
3 Mile Run
Strength 2 Front Squat EMOM x 10 min 65-70% Conditioning For time: 21-15-9 Front Squat 185/115 Handstand Push up 9 min CAP Scale: 1: 12-9-6 HSPU 2: DB Push Press 3: Inverted Push up Compound 30 12 min EMOM 1- 16/12 Calorie Row 2- 20 KB Swing 53/35
Strength 3RM touch and go Power Clean Conditioning 10 min AMRAP 100 Double Under 50 Hang Power Clean 115/75 25 Burpee
Strength 2RM Push Jerk Conditioning For time: 50 Shoulder to Overhead 95/65 30 Chest to Bar Pull up rest 2 min 2 rounds 25 Shoulder to Overhead 95/65 15 Chest to Bar Pull up -16 min cap- Compound 30 Teams of 2 8x100m sprint each 12x50m sprint each
Strength 1RM Deadlift Conditioning 7 min AMRAP 7 Deadlift 225/155 7 Burpee Over the bar
“Planet Terror” 2K Row 150 Double Under 10 Rounds of Cindy -30 min cap- Scale double under to 300 singles 1 round of Cindy = 5 pull up, 10 push up, 15 air squat