Workout of the Day
(Squat) Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Between each set, perform 3 reps of clean liftoff with a 1 second pause at the knee + 3 reps of clean deadlift with the subsequent load. Rest as needed between exercises and sets. Hold for 3 seconds in the bottom squat position for the first rep of the first 3 sets of cleans. Use a full reset for the initiation of each rep on the sets of cleans.

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Workout of the Day
5 rounds for max reps of:
Row 2 minutes (calories)
1 minute pull-ups*
30 seconds Abmat sit-ups
Rest 30 seconds

*L4: Chest-to-bar pull-ups
L3: Chin-over-bar pull-ups
L2: Banded chin-over-bar pull-ups
L1: Jumping pull-ups

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Workout of the Day
5 rounds for max reps of:
Row 2 minutes (calories)
1 minute push-ups
30 seconds squats*
Rest 30 seconds

*L4: 45/35 lb. overhead squats
L3: 45/35 lb. front squats
L2: 45/35 lb. back squats
L1: Air squats

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Workout of the Day

Complete any workout from Monday through Thursday and log your results to the day that workout was originally posted.

Transfer your data from the week from here.

Workout of the Day
“Elizabeth”
21-15-9 reps, for time:
Clean (135/95 lbs)
Ring Dips

Compare to 170210
Post your results to the Whiteboard.

Workout of the Day
Push Press
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Post your scores to the Whiteboard.