Workout of the Day

Tuesday 150825 – Competition

Warm up is 3 rounds of: 5 Close Grip Overhead Squat Bear Crawl 20m forward and 20m backwards 5 Front Rack Sotts Press 10 hollow rocks+10 V-Ups 10 Prisoner Squats (Note: Start with first progression before moving to dynamic variation)… Read more »

Tuesday 150825 – Beginner

“Tabata This!” Tabata Row for Calories Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up The Tabata interval is 20 seconds of work followed by 10… Read more »

Monday 150824 – Competition

Warm up is 1 k Row then 3 rounds of: 1 Wall Walk+20 Shoulder Taps (or freestanding) 15-30 seconds – L-sit hold 15-30 seconds – Ring Support Hold with Turnout 5 TGU/arm (work up to heaviest possible during warm up)… Read more »

Saturday 150822 – Beginner

28th St: 10-15 rounds of: 30 second Assault Bike Sprint for Max Calories If this is your first time on the Assault Bike, your goal is to work on keeping a consistent RPM every “sprint” across your rounds. UWS: 10… Read more »