Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/18″ Box Jumps x 20 reps
Read more →Workout of the Day A. Five sets of: Kettlebell Swings x 20-25 reps Rest 45 seconds Push-Ups x 10-15 reps @ 21X1 Rest 45 seconds Box Jumps x 15-20 reps Rest 45 seconds B. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of: Renegade Rows x 5 reps Dumbbell Thrusters x 10 reps 100 Meter Run
Read more →OFF-SEASON AND REGIONALS COMPETITORS Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must
Read more →Workout of the Day A. Four sets of: Goblet Squats x 8-10 reps @ 3111 Rest 45 seconds Pull-Ups x 8-10 reps @ 2111 (partner assisted encouraged) Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Row 250 Meters Burpees x 10 reps
Read more →Workout of the Day OFF-SEASON A. Two sets, not for time, of: Bar Muscle-Ups x 3-6 reps V-Ups x 15-20 reps Tall Box Jumps x 5 reps (step down to smaller box, reset, then jump again) B. Every minute, on the minute, for 15 minutes: Clean x 1 rep Start at 50-60% and slowly climb to 95+% over the course of the 15 minutes. C. Three rounds for time of: 365/245 lb. Deadlift x 7 reps Muscle-Up x 7 reps (SCALE loads as needed.) Rest exactly 5 minutes, and then . . . D. Three rounds for time of: 21
Read more →Workout of the Day A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Pull-ups x Max reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 155/105 lb. Power Clean x 10 reps Burpees x 10 reps
Read more →Workout of the Day A. Take 15-20 minutes to build to a heavy Jerk (Split or Power) B. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (55/35 lb)
Read more →Workout of the Day A. Four sets of: Turkish Get-Up x 3 reps each arm Rest 45 seconds Renegade Row x 6-8 reps Rest 45 seconds Kettlebell Swing x 15-20 reps Rest 45 seconds B. Four sets of: 30 seconds of Rope Whips 30 seconds of Rest 30 seconds of Dumbbell Thrusters 30 seconds of Rest
Read more →Workout of the Day OFF-SEASON A. Three sets, not for time, of: Rope Climbs x 3-4 ascents Handstand Walk x 15-20 meters L-Sit x 30-45 seconds B. Take 15-20 minutes to build to a heavy Split Jerk. C. For time: 100 Double-Unders 50 Handstand Push-Ups 40 Toes to Bar 30 Shoulder to Overhead (185/135 lbs) REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 24th-26th May 31st-June 2nd June 7th-9th
Read more →Workout of the Day A. Three sets, not for time, of: Alternating Pistols x 12 reps (6 each) Muscle-Ups x 4-8 reps Double-Unders x 50 reps B. Every two minutes, for 20 minutes (10 sets) of: Snatch x 1 rep (Build over the course of the sets to a heavy single.) C. Build to 85% of your 1-RM Back Squat, and then . . . Every minute, on the minute, for 10 minutes Back Squat x 2-3 reps @ 85% of 1-RM REGIONALS COMPETITORS *Click the date of your Regionals below for your program. May 24th-26th May 31st-June 2nd June
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