Workout of the Day

This Week’s Specialty WODs

CFE “Sludge” For time: 100 American Kettlebell Swings (24/16) 2,000/1500 m Row 75 Box Jumps with step down (24/20) 1 Mile Run Functional Strength 5 sets of: 20 Sandbag Walking Lunges (AHAP) 20 Double Russian Kettlebell Swings (AHAP) Rest as… Read more »

Sunday-Tuesday 171015-17 – Beginner

Sunday 10/15 and Monday 10/16 Strength Front Squat + Back Squat 4x(3+6), increasing Compare to last week, 10/8 and 10/9/17. Gymnastics Conditioning Tabata Push ups 8 rounds of: 20 seconds Push ups 10 seconds Rest Rest 2 minutes Reverse Tabata… Read more »

Saturday 171014 – Competition

Warm up 2 rounds of: 10/arm Kettlebell Swings (moderate weight) 10/arm Suitcase Deadlifts, (moderate weight) A. Hang Squat Clean 5×3, increasing B. Front Squat 7×1, increasing (no failed reps) C. For time: Buy in: 50/35 Calorie Row 5 rounds of:… Read more »