Workout of the Day

Monday 140825 – Beginner

A. Back Squat 5×5 (80%+30# of 5RM, refer to 8/18 as last back squat exposure) B. 100 Russian Kettlebell Swings for time (32/24) Every time you break perform 4/3 wall walks with 3/2 push ups in the bottom each rep.

Sunday 140824 – Experienced

A1. Back Squat 5×5 (weight is same across) – Exposure 12 A2. 5 sets of ME Chest to Bar Pull ups (set terminates when you come off the bar) *A1 and A2 means you should alternate these exercises.

Sunday 140824 – Beginner

Snatch Technique Work A. OHS+Snatch Balance 7×1+1 B. Snatch 7×2 >75% C. Snatch Pulls or Snatch Deadlift 3×2 at 90%, 2×2 at 100%, 1×2 at 105% (of 1 RM Snatch)

Friday 140822 – Endurance

For 40 minutes: Run 800 meters Rest precisely the time of the previous run. Post total distance to comments. NOTE: Next Endurance classes are Wednesday, August 27th.

Friday 140822 – Experienced

“Follow the Bear” 20 Minute AMRAP: Partner 1: Bear Crawl two lengths of the quadrant (forwards and backwards) Partner 2: Farmer’s Carry right behind P1 Switch positions every two lengths. Make Farmer’s Carries as heavy as possible.

Thursday 140821 – Beginner

A. “Death By Pull ups ” NOTE: More than 15 rounds last time you did Death By Pull ups? Scale up to Chest to Bar Pull ups B. “Annie” 50-40-30-20-10 rep rounds of: Double unders Sit ups