Thursday, April 27, 2017


Front Squats and Conditioning for Thursday!

THURSDAY
Strength
Front Squat [Video]
Complete 5 Sets of 3 Front Squats at 65% of 1rep.

Conditioning
AMRAP in 12 Minutes:
• 6 Sled Pushes, 6 Turf Widths (3 Down/Back)
• 12 Kettlebell Swings (#70/55)
• 12 Airdyne Calories
• 6 Hang Power Cleans (#155/105)
• 50 Double Unders

Front Squats

Wednesday, April 26, 2017


Pull-ups & more for midweek!

WEDNESDAY
Strength
Strict Pull-ups [Video]
Complete 5 Sets of 10 Strict Pull-ups.

Conditioning
With a 15 Minute Time Cap:
100 Push-ups
100 AbMat Sit-ups
50 Calorie Row
50 Ring Rows

Strict Pull-ups

Tuesday, April 25, 2017


Tuesday brings Strength work & some more great Conditioning!

TUESDAY
Strength
Deadlift [Video]
Shoulder Press [Video]

5 Supersets Of:
• 5 Deadlifts (65-75% of 1rep)
• 5 Strict Shoulder Press (65-75% of 1rep)

Conditioning
For Time:
12-9-6-3 Reps Of:
Clean & Jerk or Snatch (#135/95)
Complete 50 Double Unders after each set of C&J/Snatch

The Snatch

Monday, April 24, 2017


Back Squats and Conditioning for Monday!

MONDAY
Strength
Back Squat [Video]
Complete 5 sets of 3 Back Squats at 75-80% of 1rep.

Conditioning
In 15 Minutes:
80 Alternating Dumbbell Snatch (#50/35)
Run 600 meters
40 Bar Facing Burpees
20 Muscle-ups (Scaled: 40 Pull-ups)

Back Squats

Sunday, April 23, 2017


Sunday Funday!

SUNDAY
Partner Workout
AMRAP in 20 Minutes:
• 10 Russian Kettlebell Swings (#55/35)
• 10 Push Jerks (#115/75)
• 10 Goblet Lunges (#55/35)

* Switch off exercises throughout the AMRAP.

Rest 5 Minutes

Run 2000 meters, switching off every 200 meters

Saturday, April 22, 2017


Saturday Partner WOD!

SATURDAY
Partner Workout
3 Rounds Of:
• 40 Box Jump Overs (24″/20″)
• 40 Power Snatch (#95/65)
• 40 Pull-ups

* Every 2 minutes, perform 5 Burpees each.

Friday, April 21, 2017


Clean/Snatch Complex and a 3-Rounder for Friday!

FRIDAY
Strength
Pick One: Squat Clean or Squat Snatch
Complete 8 Sets of 3-Position Clean or Snatch @65-75% of max
(1 Set = Floor + Below Knee Hang + Above Knee Hang)

Conditioning
15-12-9 Reps For Time:
• Wall Ball Shots (#20/15)
• Toes to Bar
• Thrusters (#75/55)

Snatch Positions

Thursday, April 20, 2017


Back Squats and Conditioning for Thursday!

THURSDAY
Strength
Back Squat [Video]
Complete 5 sets of 5 Back Squats at 70% of 1rep.

Conditioning
For Time:
Row 500 meters
30 Body Weight Bench Press
Row 500 meters
60 Hand Release Push-ups
Row 500 meters
30 Dips (any style)

Back Squats

Wednesday, April 19, 2017


Pull-ups & some speed work for midweek!

WEDNESDAY
Strength
Strict Pull-ups [Video]
5 Sets of 10 Strict Pull-ups

Conditioning
6 Rounds For Total Time:
• 120ft Sprints (30ft x 4)
• 12 Airdyne Calorie Sprints
• 12 Row Calorie Sprints
• Rest 2 Minutes

Strict Pull-ups

Tuesday, April 18, 2017


Tuesday brings Deadlifts and some more great Conditioning!

TUESDAY
Strength
Deadlift [Video]
Shoulder Press [Video]

5 Supersets Of:
• 5 Deadlifts (65-75% of 1rep)
• 5 Strict Shoulder Press (65-75% of 1rep)

Conditioning
AMRAP in 15 Minutes:
• 10 Push Press (#95/65 Rx; HSPU for Rx+)
• 15 Front Rack Walking Lunges (#95/65 Rx; #115/80 Rx+)
• 10 Toes to Bar
• Run 200 meters

The Deadlift