9.9.25 Workout of the Day

Happy Birthday Eric & Heather D!

Fall League Information
Our 2025 Fall League Signup is full. 100 athletes are in. For every 2 females & 2 males that want to participate, we will add more team(s). The more the better. Any athlete that wants to be alternate please let us know.

Barbell
Strength
Power Clean Complex
On the every 2:00 x 4
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean, building

Conditioning
Team of 2 AMRAP 30
200 ft sled push (195/150)
14 Burpee Box Jump Get Overs (48/40)
20 Power Cleans (115/80)

-One works, one rests, partition reps evenly.-

Interval
”Pull - Push Tuesday”
4 Rounds for max reps
1 minute Calorie Row
1 minute rest
1 minute DB Bench Press (50/35’s)
1 minute rest
1 minute KB SDHP (70/53)
1 minute rest
1 minute Wall Balls (20/14)
1 minute rest

-Quality movement and full range of motion reps are more important than volume.-

Sprint Work
6 sets for speed
200 m sprint
1 minute rest after each set