BE YOUR OWN HERO

WORKOUT OF THE DAY

30.11.2021

Strength

Back Squat
Set 1 – 5 Reps @ 50-60%
Set 2 – 5 Reps @ 50-60%
Set 3 – 5 Reps @ 50-60%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

1 minute on/ 1 minute off x 24
6 Toes To Bar
6 Thrusters @ 95/65lbs
6 Pull-Ups
6 Box Jump Over’s @ 24/20″

*Continue where you left off

WORKOUT OF THE DAY

29.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 5-8 Strict Handstand Push-Ups/ Pike Handstand Push-Ups
Minute 2 – 3-5 Front Lever Tuck Negative

Every minute, for 6 minutes (3 sets)
Minute 1 – 5-12 Wide Grip Strict Pull-Ups
Minute 2 – 5-12 Ring Push-Ups

Every minute, for 4 minutes (2 sets)
Minute 1 – Feet Elevated Push-Ups for 30 seconds
Minute 2 – Feet Elevated Inverted Bar Rows for 30 seconds

Conditioning

For time:
Row 2000m

WORKOUT OF THE DAY

28.11.2021

Strength

Squat Clean & Jerk
Every 2:30 minutes, for 15 minutes (6 sets)
Set 1 – 2 Reps @ 80-83%
Set 2 – 1 Rep @ 85-87%
Set 3 – 1 Rep @ 90%+
Set 4 – 2 Reps @ 85-87%
Set 5 – 1 Rep @ 90-93%
Set 6 – 1 Rep @ 95%+

Conditioning

Every minute, for 20 minutes (5 rounds)
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 1-3 Rope Climbs
Minute 3 – 15/10 Calorie Ski Erg
Minute 4 – 10 Overhead Squats @ 95/65lbs

WORKOUT OF THE DAY

25.11.2021

Strength

3 Alternating sets:
Deadlift
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Dumbbell Bench Press
Set 1 – 8 Reps
Set 2 – 8 Reps
Set 3 – 8 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

Thursday Throwdown
2 minutes on/ 1 minute off x 6
Alternating between:
12 Toes To Bar
12 Handstand Push-Ups
40 Double Under’s
Max Burpee’s To 6″ Tagart

12 Chest To Bar Pull-Ups
12 Handstand Push-Ups
40 Double Under’s
Max Burpee’s To 6″ Tagart

Score = Total Burpee’s

WORKOUT OF THE DAY

24.11.2021

Strength

Every minute, for 3 minutes (3 sets)
3 Behind The Neck Snatch Grip Press

Every minute, for 4 minutes (4 sets)
1 Behind The Neck Snatch Grip Push Press + 1 Overhead Squat

Every minute, for 5 minutes (5 sets)
1 Snatch Balance

Conditioning

4 Rounds, for time:
Run 400m
20 Wall Ball Shots @ 20/14lbs
10 Power Snatch @ 75/55lbs

Time cap: 17 minutes

WORKOUT OF THE DAY

23.11.2021

Strength

Back Squat
Set 1 – 5 Reps @ 75%
Set 2 – 3 Reps @ 85%
Set 3 – 1+ Reps @ 95%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

5 Rounds, for time:
16 Dumbbell Farmers Carry Lunges @ 2×50/35lbs
8 Devils Press
4 Bar Muscle-Ups
Rest 1 minute between rounds

Time cap: 20 minutes

WORKOUT OF THE DAY

22.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 5-8 Strict Handstand Push-Ups/Pike Handstand Push-Ups
Minute 2 – 3-5 Front Lever Tuck Negative

Every minute, for 6 minutes (3 sets)
Minute 1 – 5-12 Wide Grip Strict Pull-Ups
Minute 2 – 5-12 Ring Push-Ups

Every minute, for 4 minutes (2 sets)
Minute 1 – Feet Elevated Push-Ups for 30 seconds
Minute 2 – Feet Elevated Inverted Bar Rows for 30 seconds

Conditioning

Row 1000m
Rest 2 minutes between sets
X 4 sets

WORKOUT OF THE DAY

21.11.2021

Strength

Squat Clean & Jerk
Every 2:30 minutes, for 15 minutes (6 sets)
Set 1 – 3 Reps @ 77-80%
Set 2 – 2 Reps @ 82-85%
Set 3 – 1 Rep @ 85%+
Set 4 – 3 Reps @ 82-85%
Set 5 – 2 Reps @ 87-90%
Set 6 – 1 Rep @ 90%+

Conditioning

Every minute, for 20 minutes (5 rounds)
Minute 1 – 16/12 Calorie Bike Erg
Minute 2 – 10 Shoulder To Overhead @ 115/85lbs
Minute 3 – 40-60 Double Under’s
Minute 4 – 10 Burpee Box Jump Over’s @ 24/20”

WORKOUT OF THE DAY

18.11.2021

Strength

3 Alternating sets:
Deadlift
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90+%

Dumbbell Bench Press
Set 1 – 10 Reps
Set 2 – 10 Reps
Set 3 – 10 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

4 Sets:
In a 1 minute window:
100m Sprint
Max Power cleans @ 135/95lbs

Rest 1 minute

In a 1 minute window:
100m Sprint
Max Shoulder To Overhead

Score = Total reps combined

WORKOUT OF THE DAY

17.11.2021

Strength

Every minute, for 3 minutes (3 sets)
4 Behind The Neck Snatch Grip Press

Every minute, for 4 minutes (4 sets)
2 Behind The Neck Snatch Grip Push Press + 1 Overhead Squat

Every minute, for 5 minutes (5 sets)
2 Snatch Balance

Conditioning

Every 5 minutes, for 15 minutes (3 Sets)
90 Double Under’s
30 Alternating Dumbbell Snatch @ 50/35lbs
15 Strict Handstand Push-Ups

*4 minute cap on each round

WORKOUT OF THE DAY

16.11.2021

Strength

Back Squat
Set 1 – 3 Reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 3+ Reps @ 90%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

3 Sets, for time:
16 Barbell Front Rack Lunges @ 95/65lbs
32 Wall ball Shots @ 20/14lbs
16 Barbell Overhead Lunges
12 Burpee Box Jump Over’s @ 24/20″
Rest 2 minutes between sets

WORKOUT OF THE DAY

15.11.2021

Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 30 Second Wall Facing Handstand Hold
Minute 2 – 30 Second Chin Over Bar Hold

Every minute, for 6 minutes (3 sets)
Minute 1 – 8-10 Pike Handstand Push-Ups
Minute 2 – 8-10 Ring Face Pulls

Every minute, for 4 minutes (2 sets)
Minute 1 – Push-Ups for 30 seconds
Minute 2 – Ring Rows for 30 seconds

Conditioning

Row 750m
Rest 90 seconds between sets
X 4 sets

WORKOUT OF THE DAY

14.11.2021

Strength

Squat Clean & Jerk
Every 2 minutes, for 12 minutes (6 sets)
Set 1 – 3 Reps @ 75-80%
Set 2 – 2 Reps @ 80-85%
Set 3 – 1 Rep @ 85%+
Set 4 – 3 Reps @ 80-85%
Set 5 – 2 Reps @ 85-90%
Set 6 – 1 Rep @ 90%+

Conditioning

Every minute, for 20 minutes (5 Rounds)
Minute 1 – 15/10 Calorie Assault Bike
Minute 2 – 10-15 Toes To Bar
Minute 3 – 15/10 Calorie Ski Erg
Minute 4 – 10 Thrusters @ 95/65lbs

WORKOUT OF THE DAY

11.11.2021

Strength

Deadlift
Build to a 1 Rep Max in 12 minutes
Then…
3 Alternating sets:
Deadlift
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Dumbbell Bench Press
Set 1 – 12 Reps
Set 2 – 12 Reps
Set 3 – 12 Reps

Rest 2 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

Thursday Throwdown
For time:
42/30 Calorie Row
7 Hang Squat Cleans @ 165/115lbs
200m Run
30/24 Calorie Row
5 Hang Squat Cleans
200m Run
18/14 Calorie Row
3 Hang Squat Cleans
200m Run

Time cap: 12 minutes

WORKOUT OF THE DAY

10.11.2021

Strength

Every minute, for 3 minutes (3 sets)
5 Behind The Neck Snatch Grip Strict Press

Every minute, for 4 minutes (4 sets)
2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squats

Every minute, for 5 minutes (5 sets)
3 Snatch Balance

Conditioning

Every 2 minutes, for 16 minutes (4 rounds)
Minutes 1-2
15/10 Calorie Ski Erg
10-15 Overhead Squats @ 95/65lbs
Minutes 3-4
60 Double Under’s
10-15 Handstand Push-Ups

*90 second cap on each round

WORKOUT

09.11.2021

Strength

Back Squat
Build to a 1 Rep Max in 15 minutes
Then…
Back Squat
Set 1 – 5 Reps @ 65%
Set 2 – 5 Reps @ 75%
Set 3 – 5+ Reps @ 85%

Rest 2-3 minutes between sets

Percentages are based of 90% of your 1 rep max

Conditioning

4 Rounds, for time:
20/15 Calorie Assault Bike
15 Box Jumps @ 24/20″

Time cap: 12 minutes

WORKOUT OF THE DAY

08.11.2021

Gymnastics Strength

Every minute, for 8 minutes (4 sets)
Minute 1 – 20 Second Wall Facing Handstand Hold
Minute 2 – 20 Second Chin Over Bar Hold

Every minute, for 6 minutes (3 sets)
Minute 1 – 6-8 Pike Handstand Push-Ups
Minute 2 – 6-8 Ring Face Pulls

Every minute, for 4 minutes (2 sets)
Minute 1 – Push-Ups for 30 seconds
Minute 2 – Ring Rows for 30 seconds

Conditioning

Every 3 minutes, for 18 minutes (6 Sets)
Row 500m

WORKOUT OF THE DAY

07.11.2021

Strength

Squat Clean & Jerk
Every 2 minutes, for 12 minutes (6 sets)
Set 1 – 3 Reps @ 70-75%
Set 2 – 2 Reps @ 75-80%
Set 3 – 1 Rep @ 80%+
Set 4 – 3 Reps @ 75-80%
Set 5 – 2 Reps @ 80-85%
Set 6 – 1 Rep @ 85%+

Conditioning

“Cindy”
As Many Rounds and Reps as possible in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

WORKOUT OF THE DAY

04.11.2021

Strength

As Many Round and Reps as possible in 12 minutes
For Quality:
6-8 Barbell Romanian Deadlift
15-30 Second Adductor Side Plank/Each Side
12-15 Heavy Russian Kettlebell Swings

Conditioning

Thursday Throwdown
For time:
Run 800m
Then 2 Rounds of:
30 Pull-Ups
30 Power Snatches @ 95/65lbs
Then
Run 800m

Time cap: 20 minutes

WORKOUT OF THE DAY

03.11.2021

Strength

Squat Snatch
Every 20 seconds, for 6:40 minutes (20 sets)
1 Rep @ 60-65%

Conditioning

Every minute, for 24 minutes (6 rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 10-15 Box Jump Over’s @ 24/20”
Minute 3 – 15/12 Calorie Bike Erg
Minute 4 – 50 Double Under’s

WORKOUT OF THE DAY

02.11.2021

Strength

Every minute, for 10 minutes (10 sets)
Minute 1 – 3 Front Squats @ 60-65%
Minute 2 – 6 Back Squats

Conditioning

For time:
21-15-9 Reps
Deadlifts @ 315/225lbs
Burpee Pull-Ups

Time cap: 10 minutes

WORKOUT OF THE DAY

01.11.2021

Strength

4 Sets, For Quality:
6-8 Half Kneeling Landmine Press
4-6 Strict Pull-Ups

Rest 60-90 seconds between sets

3 Sets, For Quality:
8-10 Dumbbell Bench Press
8-10 Barbell Upright Row

Rest 60-90 seconds between sets

2 Sets, For Quality:
12-15 Barbell Bicep Curls
12-15 Seated Dumbbell Overhead Tricep Extensions

Rest 60-90 seconds between sets

Conditioning

4 Rounds, For Time:
21 Calorie Ski Erg
21 Med Ball Sit-Ups
Run 200m

Time cap: 15 minutes

WORKOUT OF THE DAY

31.10.2021

Strength

Every 2 minutes, for 12 minutes (6 sets)
1 Clean + 1 Shoulder To Overhead + 1 Front Squat + 1 Shoulder To Overhead

*Build to a heavy complex across the 6 sets

Conditioning

For time:
20 Thrusters @ 115/75lbs
40/32 Calorie Assault Bike
20 Thrusters

Time cap: 8 minutes

WORKOUT OF THE DAY

28.10.2021

Strength

Hand Release Deadlift
Find a 3 Rep Max in 15 minutes

Conditioning

Thursday Throwdown
1 minute on/ 1 minute off x 8
Alternating between:
12/8 Calorie Row
Max Toes To Bar

12/8 Calorie Bike Erg
Max Box Jump Over’s @ 24/20”

WORKOUT OF THE DAY

27.10.2021

Strength

Power Snatch
Every minute, until failure
*Start at 65% and add 5/10lbs every minute until you miss a lift twice

Conditioning

Every 6 minutes, for 24 minutes (4 Rounds)
Run 400m
40/30 Calorie Assault Bike

WORKOUT OF THE DAY

26.10.2021

Strength

Front Squat
Find a 1 Rep Max in 15 minutes

Conditioning

For time:
21-18-15-12-9-6 Reps
Front Squats @ 95/65lbs
Hand Release Push-ups
*30 Double Under’s after each set

Time cap: 17 minutes

WORKOUT OF THE DAY

25.10.2021

Strength

3 Sets, For Quality:
Bench Press
Set 1 – 5 reps @ Tempo 21X1
Set 2 – 4 reps
Set 3 – 3 reps

3-Point Dumbbell Row
8-10 reps @ Tempo 21X1

Rest 60-90 seconds between sets

3 Sets, For Quality:
Seated Dumbbell Arnold Press
Set 1 – 10 reps @ Tempo 3030
Set 2 – 8 reps
Set 3 – 6 reps

Strict Weighted Chin Ups
3-5 reps

Rest 60-90 seconds between sets

3 Sets, For Quality:
12 Seated Dual Dumbbell Hammer Curls
12 Bench Tricep Dips

Rest 60-90 seconds between sets

Conditioning

3 Sets:
For Max Reps
1 Minute American Kettlebell Swings @ 53/35lbs
1 Minute Abmat Sit-Ups
1 Minute Rope Climbs
1 Minute Rest

WORKOUT OF THE DAY

24.10.2021

Strength

Power Clean
Every minute, until failure
*Start at 65% and add 5/10lbs every minute until you miss a lift twice

Conditioning

3 Rounds, for time:
15/12 Calorie Row
10 Toes To Bar
5 Squat Cleans @ 135/95lbs

Rest 3 minutes

For time:
45/36 Calorie Row
30 Toes To Bar
15 Squat Cleans @ 135/95lbs

Time cap: 18 minutes

WORKOUT OF THE DAY

21.10.2021

Conditioning

Every minute, for 40 minutes (8 Rounds)
Minute 1 – 16/12 Calorie Row
Minute 2 – 1 Round of Dumbbell ‘DT’
Minute 3 – 16/12 Calorie Bike Erg
Minute 4 – 1 Round of ‘Cindy’
Minute 5 – Rest

‘DT’ = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead @ 50/35lbs
‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Option 1 – 16/12 Calories
Option 2 – 14/10 Calories
Option 3 – 12/8 Calories

WORKOUT OF THE DAY

20.10.2021

Strength

Every 75 seconds, for 7:30 minutes (6 sets)
1 Hang Power Snatch + 1 Power Snatch

*All sets between 80-90%
*Drop and reset between lifts

Conditioning

Every minute, for 20 minutes (10 Rounds)
Minute 1 – 15/10 Calorie Ski Erg
Minute 2 – 10 Burpees To Plate

WORKOUT OF THE DAY

19.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps
@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

As Many Rounds and Reps as possible in 18 minutes
10 Calorie Row
10 Wall Ball Shots @ 20/14lbs
10 Single Dumbbell Box Step Over’s @ 50/35lbs 24/20″
90 Double Under’s

*Start with 10 reps, and increase by 10 each round on every movement but the double under’s

WORKOUT OF THE DAY

18.10.2021

Strength

Strict Press
Set 1 – 6 reps @ 21X1 Tempo
Set 2 – 5 reps
Set 3 – 4 reps
*5 Strict Weighted Pull-Ups after each set

Rest 60-90 seconds after each set

Dumbbell Bench Press
Set 1 – 12 reps @ 21X1 Tempo
Set 2 – 10 reps
Set 3 – 8 reps
*10 Supinated Bent Over Barbell Rows after each set

Rest 60-90 seconds after each set

Conditioning

For time:
10-9-8…1 Reps
Toes To Bar
Devils Press @ 2×50/35lbs

Time cap: 12 minutes

WORKOUT OF THE DAY

17.10.2021

Strength

Power Clean
4 sets of 1.1.1 reps @ 75-80%

3 sets of 1.1 reps @ 80-90%

2 sets of 1 rep @ 90%+

Rest 15 seconds between reps; rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 12 minutes
21-15-9 Reps
Deadlifts @ 135/95lbs
Pull-Ups

Right into…

15-12-9 Reps
Front Squats
Chest To Bar Pull-Ups

Right into…

12-9-6 Reps
Shoulder To Overhead
Bar Muscle Ups

WORKOUT OF THE DAY

14.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 82-84%
Sets 4&5 – 12 Reps @ 60-65%
*60 second weighted plank after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
3 Rounds of:
Run 200m
10 Pull-Ups
25 Feet Handstand Walk/Bear Crawl

Directly into…

2 Rounds of:
Run 400m
10 Toes To Bar
50 Feet Handstand Walk

Directly into…

1 Round of:
Run 800m
10 Bar Muscle-Ups
75 Feet Handstand Walk

Time cap: 20 minutes

WORKOUT OF THE DAY

13.10.2021

Strength

Power Snatch
Every minute, for 4 minutes (4 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 6 minutes (6 sets)
1 rep @ 90%+

Conditioning

40 seconds on/ 20 seconds off x 24
Alternating between:
Row
Ski Erg
Bike Erg

WORKOUT OF THE DAY

12.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60-65%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set 

Conditioning

5 Rounds, for time:
15 Wall Ball Shots @ 20/14lbs
10 Dumbbell Hang Clean and Press @ 50/35lbs
15 Wall Ball Shots
10 Handstand Push-Ups

Time cap: 15 minutes

WORKOUT OF THE DAY

11.10.2021

Strength

4 Sets, For Quality:
5 Pausing Bench Press
Directly into…
Max Push-Ups for 30 seconds
*Increase weight after each set

Rest 2 minutes between sets

4 Sets, For Quality:
6-8 Single Arm Dumbbell Row/Each Side
Max Feet Elevated Inverted Bar Rows for 30 seconds
(Pronated Grip)

Rest 2 minutes between sets

Conditioning

As Many Rounds and Reps as possible in 9 minutes
1 Rope Climb
5 American Kettlebell Swings @ 53/35lbs
10 Double Under’s
2 Rope Climbs
10 American Kettlebell Swings
20 Double Under’s
3 Rope Climbs
15 American Kettlebell Swings
30 Double Under’s
*Continue this format for 9 minutes

WORKOUT OF THE DAY

10.10.2021

Strength

Every 75 seconds, for 10 minutes (8 sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Conditioning

1 minute on/ 1 minute off x 10 sets
12 Deadlifts @ 155/105lbs
12 Bar Facing Burpees
12 Toes To Bar

*Continue each interval were you left off

WORKOUT OF THE DAY

07.10.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 80-82%
Sets 4&5 – 12 Reps @ 60-65%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
For time:
50 Calorie Bike Erg
40 Dumbbell Box Step Over’s @ 2×50/35lbs 24/20″
30 Single Arm Dumbbell Hang Clean and Jerk @ 50/35lbs
20 Pull-Ups
10 Devils Press @ 2x50lbs
20 Pull-Ups
30 Single Arm Dumbbell Hang Clean and Jerk
40 Dumbbell Box Step Over’s
50 Calorie Bike Erg

Time cap: 25 minutes

WORKOUT OF THE DAY

06.10.2021

Strength

Every 90 seconds, for 9 minutes (6 sets)
1 Power Snatch with 2 second pause at knee + 1 Hang Power Snatch with 2 second pause at knee + 1 Overhead Squat

*Increase weight after each set

Conditioning

4 x Intervals of 3 minutes work, 1:30 minutes rest
200m Run
20/15 Calorie Ski Erg
Max Burpees To 6″ Target

Score = Total Burpees

WORKOUT OF THE DAY

05.10.2021

Strength

Front Squat
Set 1 – 10 Reps @ 60%
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 4 Reps

@ Tempo 31X1

Rest 2 minutes between sets
*Increase weight after each set

Conditioning

For time:
2 Round of:
18 Toes To Bar
15 Overhead Squats @ 75/55lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
15 Chest To bar Pull-Ups
12 Front Squats @ 115/85lbs
Into…
30/24 Calorie Row
Into…
2 Rounds of:
12 Handstand Push-Ups
9 Back Squats @ 155/105lbs

Time cap: 18 minutes

WORKOUT OF THE DAY

04.10.2021

Strength

Strict Press
5-4-3-2-1 Reps
Directly into…
Max L-Sit Dumbbell Shoulder Press @ 35/25lbs
*Increase barbell weight each round

Rest 2 minutes between sets

Every minute, for 9 minutes (3 sets)
Minute 1 – Max Banded Strict Pull-Ups in 30 seconds
Minute 2 – Max Supinated Pendlay Rows in 30 seconds
Minute 3 – Rest

Conditioning

As Many Rounds and Reps as possible in 10 minutes
32 Double Under’s
8 Dual Dumbbell Push Press @ 2×50/25lbs
32 Double Under’s
8 Dual Dumbbell Box Step Over’s @ 24/20″

*Add 1 rep each round to both the push press and step overs

WORKOUT OF THE DAY

03.10.2021

Strength

Power Clean
Every minute, for 6 minutes (6 sets)
1.1.1 reps @ 70-75%

Every minute, for 5 minutes (5 sets)
1.1 reps @ 80-85%

Every minute, for 4 minutes (4 sets)
1 rep @ 90%+

*Percentages are based of your 1 rep max power clean

Conditioning

For time:
50-40-30-20-10 Reps
Wall Ball Shots @ 20/14lbs
10-8-6-4-2 Reps
Deadlifts @ 315/205lbs

Time cap: 14 minutes

WORKOUT OF THE DAY

08.08.2021

Strength

Deadlift
Sets 1/2&3 – 5 Reps @ 75-80%
Sets 4&5 – 15 Reps @ 55-60%
*60 Second weighted plank directly after each set

Rest 2 minutes between sets

Conditioning

Thursday Throwdown
In a 4 minute window:
18/14 Calorie Bike Erg
12 Handstand Push-Ups
Then, 3 Rounds of:
3 Power Cleans @ 135/95lbs
3 Front Squats
3 Shoulder To Overhead
Max Burpees over the bar in the remaining time
Rest 1 minute between rounds
X 4 Sets

Score = Total Burpees