Workout of the Day

Sunday 150628 – Beginner

A. Exposure 9: 5×5 Back Squats (70%+40# of your 1 RM from 4/26 and 4/27) B.  5 minute Ascending Ladder: 2 Wall balls (20/14) 2 Walking Lunges (Holding Wall Ball at Chest) 4 Wall balls (20/14) 4 Walking Lunges (Holding Wall Ball… Read more »

Friday 150626 – Beginner

7 Rounds: 7 Burpees with Jump to Touch Overhead 1 Power Clean + 3 Front Squats + 5 Thrusters Increasing load each set. Move through each round as quick as you can, alternating with a partner.

Thursday 150625 – Competition

Warm up: 10 minutes Run, Row, or Assault Bike Skill Work: 5-8 minutes of Handstand Walking Practice Master’s Skill Work: 1 length of quadrant OH Walking Lunge (14#) 1 length quadrant OH Walking Lunge (20#) 1 length quadrant OH Walking Lunge… Read more »