Greatness From Small Beginnings
Front squat 1-1-1-1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your Read More …
21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 24-in. box Women: 95-lb. OHS, 20-in. box Scaling Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still Read More …
3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time (from parallettes) Start a clock and begin an attempt at each exercise every Read More …
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Scaling Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to Read More …
4 rounds for time of: 20 squat cleans 20 “double down” burpees* Men: 115 lb. Women: 75 lb. *Add an extra push-up Scaling This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so Read More …
3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for Read More …
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps.
1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk Scaling Most athletes can complete this lift as prescribed.
2 rounds for time of: 50 SDHP @75/55 25 handstand push-ups Intermediate and beginner scaling: 2 rounds for time of: 50 SDHP @65/45-lb. 25 hand-release push-ups
10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches Men: 95 lb. Women: 65 lb. Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Squat snatches Men: 65 lb. Women: 45 lb. If you struggle with pull-ups, use assistance. For the Read More …