Workout of the Day

Your Choice of Lift

Pick a power lift you have’t done in a while and go heavy, 10 rounds of 3 reps each:
– Squat (Back, Front, Overhead)
– Press, Push Press, Bench Press
– Deadlift

(Note: heavy Hang Squat Cleans coming on Friday.)


Bench Press | Clean | Deadlift

21 KB Swings
12 Box Jumps

This is fast and hard. Let ‘er rip!


Box Jump | Kettlebell Swing

Barbell Bettys

Sumo Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
#7: 5 reps


Sumo Deadlift

10 seated DB Strict Press
10 Heavy Wall Balls

This is not-for-time, but athletes shouldn’t be standing around for 5 minutes between rounds. Just allow enough time to catch your breath after the heavy wall balls. Speaking of which, go up one or two notches from your normal wall ball weight, and really jump off the floor to hit the target!


Shoulder Press (Strict) | Wall Ball Shot