Workout of the Day

——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *Make sure you are sticking with what you picked wk 1 *Reps should be done as drop singles only – NO TNG! *Focus on set up on every single rep and… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 Rope climb for pull ups after round 2  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 4 Shoulder to Overhead (185/115)  *One score: total… Read more »

——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Focus on being fast out of the bottom of the squat  *Try to not use a belt on these working sets  *BRACE YOUR CORE!!  *If you missed week 1… Read more »

——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Full Round *Once Partner B finishes 1 Full round – partners switch  *One machine but can use 2 bars if using… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of: *RX+: 3 Hang Squat Cleans (155/105)  *CRX: 3 Hang Squat Cleans (185/115)  *One score: Total # of rounds + reps completed ——————————————————————————————————–… Read more »

——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on your technique during warm up sets  *Speed is Key so BE SPEEDY!  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *DB does not have to be alternating reps… Read more »

——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 – 4 – 6 – 8 – 10  -Then- -into- 10 – 8 – 6 – 4 – 2  ——————————————————————————————————– Cardio Option: For Time  -into- 2 – 4 – 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Focus on your warm up sets  *Bracing your core – fast elbows *Whichever you choose for week 1 you will use for remaining weeks *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  3 Rounds  -Then complete: *CRX: 10 Hang Power Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then complete: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Focus on keeping your elbows up and bracing your core *Use a belt/knee sleeves, wrist straps, WL shoes for extra support *Not a true 1RM – just build to something heavy… Read more »