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Workout of the Day

For Time:
Row 1k
50 Back Squats 135/95lbs
30 Alternating Dumbbell Snatches 50/35lbs

INTENDED STIMULUS
Short and fast paced 3 movement chipper. The back squat is a weight that is possible to do unbroken but with no more than 1 break during the set of 50 reps.

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Workout of the Day

With a partner, split up reps however you wish. 1 person working at a time.

150 KB Swings 24/16kg
150 GHD Sit Ups
150 Deadlifts 225/155lbs

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Workout of the Day 

With a 20 minute running clock:

Part 1 For Time: (time cap 15 mins)
25/18 Ring Dips
50 Thrusters 75/55lbs
25/18 Ring Dips
50 Alternating Front Rack Lunges 75/55lbs (l/r=2)

 

Part 2 (with remaining time)
2 Rep Max Thruster*

*Bar starts on ground for the first rep*

 

Part 1 intent is intentional movement redundancy with pressing and going below parallel.
Part 1 intent  is to life heavy while fatigued

 

 

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Workout of the Day

3 Rounds
– 3 Min Row for cal
– 3 Min Bike for cal
– 3 Min Burpees
– 3 Min Rest

Score is Total Reps