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Strength
Back Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%
Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%
Set 4: 8 Reps @ 67-…

Weightlifting
Power Snatch
12:00 EMOM
Minute 1: 3 Power Snatch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Snatch

Condit…

Conditioning
“Mirror, Mirror”
For Time:
50 Double-Unders
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
10…

Weightlifting
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box

Condi…

Strength
Bench Press
Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3…

Conditioning
Hyrox Day!

“SHOOT TO THRILL” – PRO
3 Rounds for Time
1000m Run
50-40-30m Burpee Broad Jumps
500-400-300m Row
50-40-…

Marty’s Member of the Month Workout!!!

Partner Workout!! 👫👬👭
With a partner, all reps split:
AMRAP 25
50’ Handstand Wa…

Conditioning
“Robots”
Every 4:00 x 5 Sets
15 GHD Sit-Ups or V-Ups
200m Run
10/7 Push-Up Renegade Rows
200m Run

Score = Average T…

Weightlifting
Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk

Pause 2 seconds in th…

Strength
Back Squat
Every 2:00 x 6 Sets
Set 1: 6 Reps @ 70%
Set 2: 3 Reps @ 80%
Set 3: 6 Reps @ 70%
Set 4: 3 Reps @ 80%
Set 5: 6 …