Workout of the Day

Skill-work: 12-15  Minutes Build to a Heavy Complex  1 Squat Clean + 1 Hang Squat Clean + 1 Thruster  Conditioning:  As Many Reps In 12 Minutes  12 Thrusters  35 DU’s …

Skill-work: 3 Rounds  1 arm Farmers Carry 50 M down and back switch sides halfway  75 sec Weighted Plank 4 TGU  Conditioning:  3 Rounds For Time  400 M Row  21…

Skill-work:  DeadLift  3 X 10  Conditioning:  7 Rounds  Complete as a Sprint Rest : Every 2:30 Complete  200 M Run  7 DeadLifts (225/155) 10 Pistol Squats  Modify Reps Accordingly ,…

Skill-work: 10-8-6-2  Bent Over Barbell Row  Then  EMOM for 7 Minutes  Strict UB Pull-ups  **Pick a doable number can accomplish each min for whole 7 Minutes  Conditioning:  For Time  100…

Skill-work: Bench Press  4 X 10  Accessory  2 sets  12 Ring Sprawls  Conditioning: AMRAP 14 Minutes  10 Clean and Jerks  10 HR Push-ups  10 Box Jumps (24,30) RX(95/65)