Workout of the Day

Wednesday/Thursday 160427/28 – Beginner

Strength Strict Press 4×8 Take barbells from the floor. This is a great opportunity to work on your clean technique. Compare to Wednesday/Thursday 4/13&14. Conditioning “Annie” 50-40-30-20-10 Double Unders Sit ups (8 minute time cap) This is 150 double unders,… Read more »

Tuesday 160426 – Experienced

Conditioning Every 3 minutes, for 7 rounds, for times of: 250/200m Row sprint 7 Unbroken Hang Power Cleans (135/95) 14 Lateral Box Jump Overs with Step Down (24/20) Alternate every round with a partner.

Tuesday 160426 – Beginner

Skill Med Ball Cleans Strength Romanian Deadlift 4 X 8 Compare to Saturday 4/16/16. Conditioning 2 Minute AMRAP: Wall Balls (20/14) Rest 4 minutes 2 minute AMRAP: Wall Balls (20/14)

Tuesday 160426 – Competition

Warm up 12 minutes on the Assault Bike, every 3 minutes, get off and perform: 1 TGU each arm 6-8 Floor or Wall Slides Quadruped T-spine Rotations, 5/side 3 Box Jumps, increasing height Strength Muscle Snatch 4×3, increasing 12 minute… Read more »

Monday 160425 – Competition

Warm up DIY but include 1500 m Row Strength 1. Rear Foot Elevated Split Squats, (Tempo 3011) 4 sets x 10-12 reps, alternate legs, rest as needed between sets Increase weight from last week, same weight across for each set…. Read more »