LRFF Workout of the Day

“Filthy Fifty” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back…

Skillwork/Accessory : 3 Rounds  10 Pull-ups (weighted if possible) Rest 1 Min  10 Ring or Matador Or Bench Dips (weighted if possible) Conditioning  21-15-9  Hang Full Snatch RX(95/65)  Chest 2…

Skillwork: In 15 Minutes  Build to a heavy 5 Rep Deadlift  Conditioning:  21-15-9-15-21 SDHP (95/65) T2B  Box Jumps (24”/20”) Must be Done Fast not struggling with weight!!!

Skill work:  50-40-30-20-10 Double Unders  Abmat Butterfly Sit-ups  Conditioning: 5 Rounds Not For Time but for Load: 7 Reps of the Barbell Complex  1 Power Clean, 1 Front Squat, 1…

Accessory/ Strength  : 3 Sets  DB Bench Press 12 Reps  Rest 1 Min Between  KB or DB Bent Over Row 12 Reps  Conditioning: Every 2:30 X 6 Sets  10 Devils…