Workout of the Day

Saturday 161203 – Beginner

Conditioning On a running clock: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45) 5-9 – EMOM 30-50 Double Unders (scaled – only attempts) 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold 15-19 – EMOM 6-10… Read more »

Saturday 161203 – Experienced

Strength Overhead Squat 5×3, increasing Alternating with 3-5 Strict L-Pull-ups Compare Overhead Squats to 11/19/16. Time Trial 500 m Row Conditioning 2×500 m Row + 15-20 seconds from 500 m time trial Rest as needed between sets.

Saturday 161203 – Competition

Warm up/Skill Work 25 minute EMOM: 1. Assault Bike 2. 3-5 Box Jumps with step down (30/26) 3. Rest 4. Ring Muscle Ups (you choose volume for 5 rounds) 5. Rest Strength A. Back Rack Barbell Walking Lunge 3×6-8/leg, building,… Read more »