Monday, October 20th

Workout of the Day: A. Snatch Warm Up B. EMOM-16 Minutes Minute 1 – Hang Snatch Minute 2 – Snatch C. 3 Rounds for Time: 12 Toes to Bar 9 Handstand Push-ups 6 Overhead Reverse Lunges (95/65)


Friday, October 17th

Workout of the Day: A. E2M-16 minutes (8 sets): Front Squat + Jerk Sets 1-2 – 70-75% Sets 3-4 – 80-85% Sets 5-6 – 90-95% Sets 7-8 – 95+% B. Every 5 Minutes for 25 Minutes: 500 Meter Row 15 Pull-ups 10 Kettlebell Snatch (53/35)


Thursday, October 16th

Workout of the Day: A. 5 sets of: 3 Overhead Squat *rest :45 1 Minute of skill work – C&D Kip *rest 2 Minutes B. 4 Rounds for Time: 15 Overhead Squats (95/65) 12 Hand Release Push-ups 10 Toes to Bar


Wednesday, October 15th

Workout of the Day: A. E2M-10 minutes (5 sets) of: Deadlift Set 1 – 8 reps @ 50% Set 2 – 6 reps @ 60% Set 3 – 4 reps @ 70% Set 4 – 2 reps @ 80% Set 5 – 2 reps @ 90% B. 5 sets of: 8-10 Ring Dips (ADAP) C. […]


Tuesday, October 14th

Workout of the Day: A. Every 90 seconds for 15 minutes: Power Clean & Jerk – 3 reps B. Skill Work: Rope Climbs C. Against a 12-minute running clock @0:00 50 Wall Ball Shots (20/14) 5 Rope Climbs @4:00 40 Wall Ball Shots (20/14) 4 Rope Climbs @8:00 30 Wall Ball Shots (20/12) 3 Rope […]


Friday, October 10th

Workout of the Day: A. 10 Minutes to work out gymnastics movement of choice B. Max Height Box Jump C. EMOM-16 Minutes 30 Second Row Sprint 3 Power Snatch @70-80%


Thursday, October 9th

Workout of the Day: A. Every 90 seconds – 15 Minutes Hang Clean + High Hang Clean B. 15-12-9 Hang Squat Clean (115/85)/(185/125 Toes to Bar Deadlift (115/85)/(185/125)


Wednesday, October 8th

Workout of the Day: A. 3 sets of: 3 Jerk Balance B. 15 minutes to build to today’s heaviest Split Jerk C. 4 Rounds for max reps of secondary movement: Against a 2:00 clock 300 Meter Row Max Med Ball Tuck Push-Ups -rest 2:00 between Rounds


Tuesday, October 7th

Workout of the Day: A. 5 sets of: 4 Font Squat @4111 -rest :45 10 Candlesticks -rest 2 minutes B. 5 Minute AMRAP 5 Power Clean (115/75) 10 Burpees over the barbell 20 Double Unders -rest 5 minutes 5 minute AMRAP 10 Push Press (95/65) 100 Meter Run