Workout of the Day

Monday 160829 – Competition

Warm up Your choice. Strength Hang Snatch High Pull+Hang Snatch 4x(2+1) Use this drill for working on the rhythm of your pull as well as balance. There will be no pause between lifts. Snatch Balance 4×2, increasing From 12″ blocks,… Read more »

Sunday/Monday 160828/29 – Beginner

Strength Front Squats 6×3, across, alternating with Deadlifts 5×5, increasing Compare deadlifts to 7/24/16 & 7/25/16. For the front squats, you may use 85% of your heaviest 5 reps from 7/8/16 + 20-25# or increase slightly (5-10#) from last week…. Read more »

Saturday 160827 – Competition

Warm up 3 rounds of: 250 m Row (26-28 spm) 1 length Forward Bear Crawl 1 length Backward Bear Crawl 8-10 Scapular Floor Slides 3-5 Skin the Cats Any additional movement drills – your choice. Strength 4×8-10/leg Front Rack Barbell… Read more »

Saturday 160827 – Beginner

Strength Romanian Deadlift 4×8, increasing Compare to 5/11/16 and 5/12/16. Conditioning Partner WOD 10 rounds for time of: 10 Kettlebell Deadlifts (24/16) 10 Hand to Hand Kettlebell Swings (24/16) 10 Goblet Squats (24/16) 10 Hand to Hand Kettlebell Swings (24/16)