So, I let the last cardio challenge, a short double under tester, go a little long.  I will give this one a week and half.  You can try the CFO Triathlon – we don’t have a pool so you will have to row. The CFO Triathlon is: Row 100/80 Calories, Bike 100/80 Calories, Run TL Davis. Workout of the Day In 20 minutes 5 RFT 20 Wallball Shots 20/14 10 Deadlift 225/155 In the remaining time, perform a max effort Squat Clean Score is time to complete the couplet and your best lift Read more

  Workout of the Day Strength/Skill No Hook No Foot Hang Snatch Build to a heavy for 15 minutes THEN 3 attempts at a heavy hang snatch Conditioning AMRAP 10 9 Toes to Bar 9 Burpees  Read more

This is week 4 of 6 in out strength progression – we are going to drop slightly, so we can go up.  Next will be 85% and week 6 will be 90-95%. Tuesday will be no hook/no foot snatch work, Wednesday will have a heavy squat clean, and Friday is deadlift/bench press. Workout of the Day Back Squat 5×3, 75% Shoulder Press Build to a heavy set of 3.  Use plenty of warm up sets – this will get tough quick.  This week, do 5 touch and go cleans after dropping the bar to the ground.Read more

We will start warming up at 9 and then get our “Fight” on. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Rest 1 minute between each roundRead more

Workout of the Day Deadlift 5×3 @ 80% Bench Press 3×3 at heavy – try to go up from last week.Read more