Workout of the Day

Monday 170522 – Competition

Warm up 4-5 rounds of: 4 Kang Squats (start with empty bar, maybe light weight, focus on positions) 6/arm Half Kneeling Bottom’s Up Kettlebell Press (slight increase across sets) 20 second/side Dumbbell Side Plank Strength Paused Front Squats (32X1) 4,3,3,2,2,… Read more »

This Week’s Specialty WODs

CFE UWS Partner Sprints 10 rounds (each) for time: 10 Tuck Jumps 100m Sprint Flatiron Partner Sprints 10 rounds (each) for time: 10/8 Calorie Row 10 No Push up Burpees Rest 1 minute after each partner completes 1 round. Optional… Read more »

Sunday-Tuesday 170521-23 – Beginner

Sunday 5/21 and Monday 5/22 Strength A1. Hang Power Cleans 5×5, increasing A2. Pistol Progression 5×3-5/leg Partner Conditioning 15 minute AMRAP: 3 Hang Power Cleans (115/85) 6/leg Jump Switch Lunges 9 Box Jumps with step down (24/20) 12 Sit ups… Read more »

Saturday 170520 – Competition

Warm up 3 sets, moderate effort: 400 m Run 6-8/arm Half Kneeling Landmine Press (Tempo: 3111) 20 seconds/side Star Plank 12 Rower Pike ups (slow and controlled) Strength Muscle Snatch + Snatch Balance 4x(2+2), increasing Focus on positions, especially upper… Read more »

Friday 170519 – Competition

Partner Conditioning 5 rounds (each) for time: Partner 1: 1,000/750 m Row Partner 2: 1 Round of 10 Chest to Bar Pull Ups 20 Sit ups 30 Air Squats Rest during the remainder of your partner’s row.