Workouts of the Day

5.4.21

A)
Every 2 minutes, for 6 sets (12 min):

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

B)
“Charley Horse”
For time:
50/35 Cal Assault/ Echo or 75/50 Cal Schwinn/Row
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″) 

*Barbell starts from the ground*

Compare results to December 28, 2020 

5.3.21

A)
Every 90 seconds, for 10 sets (15 min):

2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B)
7 minutes AMRAP:

7 Power Snatches (135/95 lbs)
14 Toes to Bar

4.30.21

A)
For time:

50/40 Cal Row
40 Deadlifts (225/155 lbs)
50/40 Cal Row

B)
Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

4.29.21

A)
Every 2 minutes, for 16 minutes (8 sets):

Clean x 1.1
(reset 10 seconds between singles)

Build from approximately 65-70% to today’s heavy over the course of the eight sets.

B)
12 min AMRAP:

40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

4.28.21

A)
Every 90 seconds for 3 sets (4:30 min):

Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

Followed by…

Every 2 minutes for 8 sets (12 min):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B)
Three rounds for time of:

500 Meter Row
15 Push Press (95/65)
15 Toes to Bar

4.27.21

For time:
400 Meter Run
40 Kettlebell Swings (53/35)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs

4.26.21

A)
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Compare your results to Aug 3, 2020. 

B)
Every 2 minutes for 6 sets (12 min):

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

4.23.21

Every 4 minutes, for 8 sets (32 min) for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.