Workout of the Day


Published


1) 15 minutes:

A) Mile run

B) build up to a 3-rep max deadlift in the remaining time.

2) 15 minutes:

A) Mile run

B) 100 vertical jumps for time. Jump with a 2 hands touch to a 12 inch target above your highest reach.

C) rest remaining time in this 15 minute time frame.

3) 15 minutes:

A) Mile run

B) build up to a 1-rep max bench press in the remaining time.

– record your 3 mile times and the other 3 components(3-rep deadlift, vert jumps, 1-rep bench)


Published


1) 10 x 2 push press/2 split jerks
– take from rack
– for each of the 10 sets: do 2 push press, then 2 split jerks without racking the bar. Add weight to every other set.

2) 4 rounds for time:
5 front squats at 75% of your 1-rep max from last Wednesday.
30 double unders/50 lateral hops over hurdles

– rest 3 minutes

3) 3 rounds for time:
10 back squats at 75% of your 1-rep max from last Wednesday.
3 rope climbs

– rest 3 minutes

4) 2 rounds for time:
15 overhead squats 95/55
400m sprint

-for 2,3,4, the goal is to go unbroken for all of the squat reps and finish each portion under 5 minutes.


Published


1) 20 minutes:

A) find your 3 rep max hang clean for today.
B) build to a 1 rep max clean and jerk for today.

2) For Time:
     30 thrusters  95/55
     500m row

– rest 8 minutes actively

3) 5 rounds for time:
     9 burpees
    12 hang power cleans 95/65
    15 wall balls 


Published


1) 400m run x 3
-rest 3 minutes between efforts 

2) 30 ghd situps
     40 heavy kettlebell swings
     50 Hspus
     40 heavy kettlebell swings
     30 ghd situps 

     


Published


1) Back Squat: 5,3,3,1

2) Front Squat: 5,3,3,1

3) 3 minute amrap, 1 minute rest x 5(like the Chief workout):

3 deadlifts 275/155
6 box jumps 30/20
9 pullups