Workout of the Day

Barbell 5/20 through 5/31

Cycle 24 Week 1 276-279 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 5/20; 34… Read more »

Saturday 180519 – Beginner

Strength A1. Bench Press (30X2) 4×6-8, increasing A2. 20-30 Second Handstand Hold Compare to 4/21/18. Core Conditioning 4 Rounds of 20 seconds work/10 seconds rest: Mountain Climbers Plank Hold Air Squats Bottom of Squat Hold 4 Rounds of 20 seconds… Read more »

Specialty WODs 5/20-5/27

CFE Sunday 5/20 and Wednesday 5/23 “Tread Water” For time: 2000/1750 m Row 150 Double Unders (4 Minute Time Cap) 10 rounds of Cindy Note: 1 Round of Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats Functional… Read more »