Performance Workouts

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ … Read More

Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against … Read More

Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 … Read More

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight as January 16th.

B.
Complete as many rounds and reps as possible … Read More

Workout of the Day
A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C.… Read More

Workout of the Day
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups… Read More

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ … Read More

Workout of the Day
A.
Five sets of:
Jerk x 1- 2 reps
Rest 2-3 minutes

B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest … Read More

Workout of the Day
A.
Take 15 minutes and build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of … Read More

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Goal is to increase loads used last week.

B.
Complete as many rounds and reps as … Read More