Workout of the Day

Thursday 141218 – Competition

Optional AM Conditioning Session Warm up: 1000 m moderate pace 2 minutes rest 4x500m (aim for consistent pacing) 2 minutes rest after each 500 m Cool Down: 1000 m moderate pace PM Session Warm up: Basic CF Skills Part A…. Read more »

Tuesday 141216 – Beginner

A. Double Under Technique Practice then test AMRAP of Double Unders in 2 minutes (Can you hit 150?) B. 4 rounds of 4 minute AMRAP: 12 Toes to Bar 12 Push Press (115/73) Rest 2 Minutes

Tuesday 141216 – Experienced

A. Double Under Technique Practice then test AMRAP Double Unders in 2 minutes (Can you hit 150?) B. 3 rounds of 5 minute AMRAP: 15 Kettlebell Swings (24/16) 11 Pull Ups 7 Goblet Squats (24/16) Rest 5 minutes