Workout of the Day

Tuesday 150630 – Competition

Empty Barbell Warm up is 2 rounds of: 10 Muscle Cleans 10 Front Squats 10 Power Cleans (Hip) 10 Half Cleans (Above the Knee) 10 Cleans (Below the Knee) 10 Press 10 Overhead Walking Lunges A. 8 minute EMOM: odd minutes… Read more »

Tuesday 150630 – Beginner

Skill: Row Tech Partner WOD for 6 Rounds of: Partner A: 4 minute Row for Meters Partner B: AMRAP “Cindy” Rounds Each person performs 3 rounds of A and B.  A “Cindy” round is 5 pull ups, 10 push ups, and… Read more »

Monday 150629 – 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 »

Monday 150629 – Competition

Warm up is 3 sets: 8 Wall Facing Squats with Lift Off 10 Arch Rocks 10 Hollow Rocks 20 seconds Box Handstand Hamstring Stretch 10 Scap Pull ups 3 per leg, alternating legs: Plank-Pushup-Plank-Mountain Climber-Pistol A.3 sets: 2-3 Weighted Pull… Read more »