spartan health & fitness

workout of the day

set goals. crush them. never apologize for being awesome.
barbell

olympic lifting

7:00 emom
2 split jerks + 3-5 unbroken strict pull-ups

start at 80% and climb based on feel (max 90%)

sideplank

conditioning

filthy fifty
for time:
50 box jumps (24/20)
50 jumping pull-ups
50 kettlebell swings (53/35)
50 walking lunges
50 knees to elbows
50 push press (45/35)
50 good mornings (45/35)
50 wall balls (20/14)
50 burpees
50 double unders*

*sub 100 singles or 50 lateral hops over bar

jumprope

strength

8×3 speed back squats @ 70%
controlled down, explosive up
+ complete 15 ab-mat sit-upsĀ at the end of each set

class schedule

eat clean. train dirty.
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