Workout of the Day
“Performance” and “Fitness”
Against a 4-minute running clock, perform the following for max reps:
Row for Calories

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then .

Workout of the Day
“Performance”
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods;
and then,
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Hand-Release Push-Ups

“Fitness”
Five sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

“Competition”

How To Get A Better Rack
Written by Calvin Sun

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. I highly recommend reading Kelly Starrett’s articles on stretching the lats and triceps.

Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.

“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

The Turkish Get-Up
Written by George Economou

The Turkish Get-Up (TGU) isn’t a fancy exercise. Through a somewhat awkward series of movements,

Workout of the Day
Four sets of:
Back Squat x 2-4 reps
Rest 90 seconds
Trap 3 Raises x 8-10 reps @ 2111
Rest 90 seconds;
and then,
“The Chief”
Max rounds in three minutes of:
135/95 lb. Power Cleans x 3
Push-Ups x 6
Air Squats x 9
Rest one minute. Repeat for a total of five cycles – picking up each cycle where you left off when the last ended.

Training for Fat Loss
Written by Calvin Sun

I’ve spent the better part of a decade earning a living by training clients and working with athletes.