Strength/Conditioning: On the 2:00 x 12:00 (3 rounds): A) 1:30 Max double unders B) 3 high hang power cleans + 3 hang power cleans + 3 power cleans Workout of the Day: "Triple Play" AMRAP in 20 minutes: 200 meter run 3 box jumps (24/20) 3 power cleans (135/95) 200 meter run 6 box...
Workout of the Day: "Curveball" 4 rounds of: In 4 minutes: 500/400 meter row w/ time remaining, AMRAP: 3/2 bar muscle-ups 5 HSPU 7 deadlifts (225/155) -Rest 3 minutes between each AMRAP ...
Workout of the Day: "Meltdown" In teams of 3, AMRAP in 20 minutes: 30/20 calorie row to start each round (different teammate must row each round) 60 front rack lunges (95/65) 200 double unders 60 bar facing burpees *Lunges, double unders and burpees can be split among the teammates however...
Strength: Front squats On the 3:00 x 5 sets: Set 1: 10 reps @ 66% of 1RM front squat Set 2: 8 reps @ 71% of 1RM front squat Set 3: 6 reps @ 76% of 1RM front squat Set 4: 4 reps @ 83% of 1RM front squat Set 5: 2 reps @ 91%...
Workout of the Day: "Neon" Ten rounds of: In two minutes, complete a 20/15 calorie row and in the remaining time max hang power cleans (135/95). -Rest one minute between rounds. -Compare to 1/8/15 ...
Strength: Snatch Technique A) On the 1:30 x 5 sets: 2 snatch drops 2 tall snatches Set 1: Empty barbell, Set 2: 35% of 1RM snatch, Sets 3-5: 45-55% of 1RM snatch Snatch Technique B)On the 2:00 x 5 sets: 1 low hang power snatch 1 power snatch 1 low hang squat...
Workout of the Day: "Wrong Turn" Three rounds for time of: 400 meter run 25' single DB overhead walking lunge (right arm) - (50/35) 25' single DB overhead walking lunge (left arm) - (50/35) 20 alternating pistols 10 alternating one-arm devil's press (50/35) ...
Workout of the Day: "Mind Eraser" AMRAP in 20 minutes: 7 power cleans (135/95) 7 burpees 200 meter run -Compare to 7/26/19 ...