LRFF Workout of the Day

Barbell Deadlifts.  6 sets of 6 reps.  Add weight each set.  Conditioning: 4 rounds for time 10  Single Leg Romanian Deadlifts  (each leg) (DB or KB) (heavy enough for a…

Emom x10  Sled push / pull  Wod  50 cal bike  Then 2 rounds: 20 kb Single leg lateral step ups  20 kb curtsy lunges  20 kb pull throughs  20 paralette…

Strength and Conditioning Part I Barbell Clean and jerks 5 sets of 10 reps  Build every set  Accessory work  Single leg Spilt squat  5 sets of 12 reps 2:30 EMOM …

Strength OH squats 5 sets of 5 Building in weight  Conditioning  For most Reps   4 rounds 1 minute each exercise with 30 seconds rest between  Slam Ball  KB Swings  Push…

Strength Barbell Back Squats 5 sets of 6 reps. 2 minute rest.  Add weight each set. Last set is a Drop set.  Accessory work  Weighted Pull Ups 5 sets of…