Workout of the Day


Published


1) Front Squats: 5 x 3, 3 x 1

2) “Shawn”

1 mile run
30 roof balls
95 burpees
7 power cleans at 81% 1-rep max(or 205/105)
8 deadlifts at 81 % 1-rep max(or 315/225)
13 rope climbs


Published


1) 15 minutes: Snatch work/technique.

2) 10 minutes of work:
On the top of every 2 minutes(5 working sets), do this:

10 unbroken deadlifts 245/155
30 pushups

3) EMOM x 5:

40 yard shuttle sprint.
-40 yards down and back once. then rest until next minute. Your running 80 total yards emom.


Published


1) For time(10 minute time cap):

10 clean and jerks 185/115
1k run
10 clean and jerks 155/95

– rest 3 minutes

2) 2 rounds for time(10 minute time cap)

20 hspus, 400m run, 20 t2b.

– rest 3 minutes

3) For time(6 minute time cap):

50 Hang Power Cleans 135/85

 

 

 

 

 

 

 

 

 


Published


1) 13 minute amrap:

30 double unders
20 ketllebell snatch(10 left, 10 arm) 53/35
10 burpees

-rest 4 minutes

2) 13 minute amrap:

30 double unders
20 abmat situps
10 box jumps 30/24