The Workout of the Day
STRENGTH (14 min) Every 2 min for 7 sets: Build to heavy complex of… 1 snatch balance + 1 overhead squat *start first set at around 50-60% of snatch and then build (Score: Weight) WORKOUT (12 min) 5 rounds for time: 3 ring muscle up 10 overhead squat (75/55)* 30 double under *Increase OHS weight […]
WORKOUT (23 min) 9 min AMRAP*: 21 KB deadlift (1x 70/53) 15 cal bike 9 up-down broad jumps (6’/4’) 6 KB suitcase carry (50-ft) (1x 70/53) 3 shuttle run (50-ft) *Immediately into… 3 min rest 6 min AMRAP (same as above) 2 min rest 3 min AMRAP (same as above) *pick up where you left […]
WORKOUT (14 min) On a 28 min running clock… For time: 10 wall walk 21 thruster (95/65) 9 rope climb 15 thruster (95/65) 6 rope climb 9 thruster (95/65) 3 rope climb *14 min cap (Score: Time) Immediately into post-workout strength… POST-WOKOUT STRENGTH (14 min) In remaining time, build to… 1 heavy cluster (Score: Weight)
WORKOUT (20 min) 4 rounds for time: 500/400m row 10 burpee box jump over (24/20) 15 toe to bar *20 min cap (Score: Time)
STRENGTH (16 min) 16 min EMOM: Min 1: 3 push press Min 2: 3-5 tempo/negative chin-ups (53×0) *Push press: start at 50% and build to 70-80%+ *Tempo/negative chin-up: slow 5 sec descent, 3 sec hang at bottom, then pull back to top (Score: Push press weight) WORKOUT (12 min) 2 x 5 min AMRAP*: 5 […]
STRENGTH (16 min) Every 4 minutes for 4 sets: 6 tempo front squat (31X3) *aim for 55-65% of 1RM *slow 3 sec descent, 1 sec hold at bottom, then drive to top (Score: Weight) WORKOUT (15 min) 15 min AMRAP*: 100 double unders 100 wall balls (14/10) 50 overhead squats (45/35) 50 floor press (35/20) […]
WORKOUT (25 min) Teams of 2… On a 25 min clock: 100 cal bike buy in In remaining time… AMRAP: 10 50-ft DB bear crawl (50/35 x2) 20 up-down deadlift (50/35 x2) 30 American KB swing (70/53) (Score: Rounds/Reps)
STRENGTH (15 min) 15 mins to build to… Heavy 5 rep strict press *5 reps for all building sets (Score: Weight) WORKOUT (18 min) 4 Rounds For Time: 8 deficit handstand push-up (7”/3.5”) 12 toes to bar 16/12 cal row (Score: Time)
WORKOUT (15 min) 50 DB front squat (50/35 x1) 40 box jump (24”/20”) 30 DB front squat (50/35 x2) 20 box jump (30”/24”) 10 DB hang squat clean (50/35 x2) (Score: Time)
STRENGTH (16 min) 16 min EMOM: 1 pause power snatch *3 sec pause @ the knee *aim for about 70% of 1RM across all sets *deep catch/receiving position (Score: Weight) WORKOUT (14 min) 14 min AMRAP: 1 hang power snatch (strength weight) 5 sit-ups 2 hang power snatch 10 sit-ups …3/15, 4/20, 5/25, etc. (Score: […]
STRENGTH (20 min) 20 minutes to find… 1RM push press *Re-test in February (Score: Weight) WORKOUT (15 min) 4 x 3 min AMRAP: 10 DB burpee box step up (2x 35/20) (24”/20”) 20 single DB shoulder to overhead (1x 35/20) *1 min rest between each 3 min AMRAP *pick up where you left off after […]
WORKOUT (20 min) 20 min EMOM: Min 1: 3 hang squat cleans (185/125) Min 2: max 50-ft shuttle runs (Score: Total reps of 50-ft shuttle runs)