Strength: E3:30MOM:  Back squats 8-8-8-8 Set 1 - 8 @ 62% of 1RM back squat, Set 2 - 8 @ 67%, Set 3 - 8 @ 71%, Set 4 - 8 @ 76%   Strength II: E2:30MOM: Front squats 5-5-5-5 Set 1 - 5 @ 60% of 1RM front squat, Set...

Row Conditioning: EMOM x 21:  Min 1: 30 seconds max calorie row Min 2: 10 box jumps (24/20) Min 3: 10 GHD or 20 AbMat sit-ups ...

Strength: E2:30MOM: Deadlift (6 sets) 15 @ 40%, 12 @ 45%, 8 @ 53%, 6 @ 60%, 6 @ 60%, 6 @ 60% Row Conditioning: 1500m (5K pace) Rest 1:00 250m (1k pace) Rest :30 250m Rest 2:00 1000m (5k pace) Rest :45 250m Rest :45 250m...

Strength: Back squat 10-8-6-4-2 E3MOM x 5 sets: 10 reps @ 65% of 1RM back squat 8 reps @ 72% of 1RM back squat 6 reps @ 78% of 1RM back squat 4 reps @ 83% of 1RM back squat 2 reps - 88% of 1RM back squat Row conditioning: OTM x 10 Minute 1 – 15/12 calories Minute 2 – 15/12 calories Minute 3 – 15/12 calories Minute 4 – rest Minute 5 – 15/12 calories Minute 6 – 15/12 calories Minute 7 – 15/12 calories Minute 8 – rest Minute 9 – 20/15 calories Minute 10 – 20/15 calories -Compare to...

Workout of the Day: "Death by Power clean" -Athletes will use 70% of their 1RM -With a continuously running clock, perform one power clean the first minute, two power cleans the second minute, three power cleans the third minute, and so on...

Strength: OTM x 11: Clean and jerk waves - 1 squat clean and jerk on the minute w/ rest minutes Min 1:  72%, Min 2:  76%, Min 3:  80%, Min 4:  Rest Min 5:  76%, Min 6:  80%, Min 7:  84%, Min 8:  Rest Min 9: ...

Strength:  Bench press Take 15-20 minutes to work to a 2RM, then 5 sets of 7 E2:30MOM @ 70% of 1RM Row conditioning:  2000 meter tempo row 0-200:  2K pace + :20 201-400:  2K pace + :10 401-600:  2K pace 601-800:  2K pace + :10 801-1000:  2K pace + :20 1001-1200:  2K pace + :10 1201-1400:  2K pace 1401-1600:  2K pace +...

Strength:  Snatch pull + hang power snatch OTM x 10: 1 snatch high pull 2 hang power snatches Sets 1 & 2 - 40% of 1RM snatch Sets 2 & 4 - 45% of 1RM snatch Sets 5 & 6 - 50% of 1RM snatch Sets 7 & 8 - 55% of 1RM snatch Sets...

Strength:  Back squat 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 1 rep @ 84% 1 rep @ 87% 1 rep @ 90% -Rest as needed between sets   Row conditioning: 8 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds -There is no rest between rounds. -Compare...

Strength:  Tempo barbell bench press E2:30MOM 4 x 6 Building to a heavy set. - Starting around 50%. Bike or row conditioning (athlete's choice): With a continuous running clock (12:00 total): 4 rounds - :30s recovery pace, :30s fast pace 4 rounds - :40s recovery pace, :20s fast pace 4 rounds...