Workout of the Day

Saturday 150418 – Beginner

In teams of 2, follow the leader style, one person working at a time: 21-15-9-6-3 reps for time of: Thruster (95/63) Box Jump (24/20) After team completes first couplet, move on to: 21-15-9-6-3 Row for Calories Double Unders Score is… Read more »

Friday 150417 – Beginner

5 rounds for time: 40 Double Unders 30 Sit ups 20 American Kettlebell Swings (24/16) 10 “Mat Nasties”+Jump Squat (aka Jumping Lunge each leg+Jump Squat)

Thursday 150416 – Beginner

A. Strict Press 10×2 – Build up to heavy 2 reps in 10 sets. Your first set is with the empty bar. Add weight each set, when possible. B. Strict “Fran” 21-15-9 reps for time of: Strict Press (95/63) Strict… Read more »

Thursday 150416 – Competition

Warm up: 2-3 sets 1. Kettlebell Halo x 8/each direction (light weight) 2. Handstand Hold (60 seconds) 3. Double or Single Kettlebell Overhead Walk (2 lengths) 4. 10 Russian Swings 5. 8 Dip Shrugs+8 Scap Pull ups 6. Monkey (60… Read more »

Wednesday 150415 – Beginner

A. Back Squat 10×2 – Build up to the heaviest set of 2 reps in 10 sets B. Accessory: Overhead Squat Mobility 8 minute EMOM: Even minutes – 6-8 Wall Facing Squats Odd Minutes – 6-8 Close Grip Overhead Squats