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Tuesday 7/23

***This week*** 20% off all Recovery Protein! We really want to make sure everyone is recovering properly from all the squats. If we run out of your favorite we will order more and still honor the discount

Clean Complex 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean

Set #1 - 60% of 1RM Power Clean Set #2 - 64% of 1RM Power Clean Sets #3+4+5 - 68% of 1RM Power Clean

Conditioning For Time, with a 9:00 Time Cap: 50 Power Cleans On the Minute - 5 Toes to Bar Barbell - 155/105 lb

The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.




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Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

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