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...

Strength:  Back squat OTM x 10:  3 back squats 0:00 - 70% 1:00 - 73% 2:00 - 76% 4:00 - 79% 5:00-9:00 - Build to heavy triple (85-90%)   Row conditioning: 3 x 1000 meter row *Rest as needed between each to maximize intensity.  ...

Row conditioning: For time: 30/21 calorie row, rest :30s 30/21 calorie row, rest :30s 30/21 calorie row -Rest 2:00 30/21 calorie row, rest :30s 30/21 calorie row, rest :30s 30/21 calorie row Cash out: 3 x 8 tempo DB push presses 3 x 8 tempo DB bent over row 3 x Max effort ring L-sit hold...

Strength I:  Back squat 0:00 - 8 repetitions @ 62% of 1RM back squat 2:00 - 6 repetitions @ 72% of 1RM back squat 4:00 - 4 repetitions @ 77% of 1 RM back squat Strength II:  Front squat 3 sets of 5 @ 67% of 1RM front squat on...

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...