Workout of the Day

Wednesday/Thursday 160928/29 – Beginner

Strength Deadlift 6×4, increasing This is the second out of five weeks for deadlifts. Sets will increase, as reps per set decrease. Conditioning 10 Minute AMRAP: 100 ft Bear Crawl 5-10 Toes to Bar 100 ft Broad Jump

Tuesday 160927 – Beginner

Strength Strict Press 6×3, increasing alternating with Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(3+3+3) (45/35) Rest 2-3 minutes between sets. Compare to 9/20/16. Conditioning Partner “Jack-ish” 15 Minute AMRAP: 10 Push Jerks (115/85) 10 American Kettlebell… Read more »

Tuesday 160927 – Competition

Warm up 15 minute EMOM: 1. Assault Bike 2. Row 3. Single Unders Share equipment as you move though these stations. Ramp up intensity as you go, but remember this is not a max effort. Strength Snatch Pulls 6×2, increasing… Read more »

Tuesday 160927 – Experienced

Warm up Skill Skin the Cats Gymnastics Strength 5×5-7 Strict Handstand Push ups, alternating with 5×5-7 Strict Ring Dips Note: To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5… Read more »

Sunday/Monday 160925/26 – Beginner

Strength Front Squats 6×3, across (85% of your heaviest 5 reps from 7/18/16 + 35-40#) Compare to 9/18/16 and 9/19/16.. Conditioning 7 Minute AMRAP: 30 Double Unders 10 Front Squats (95/65)