Workout of the Day

Friday 141219 – Beginner

32 minute EMOM: 1 Snatch First 8 minutes: <50% max Second 8 minutes: 50-70% max Third 8 minutes: 60-80% max Fourth 8 minutes: >80% max Only add weight if the rep is perfect. Perform a Power Snatch+Overhead Squat if you… Read more »

Thursday 141218 – Beginner

10 Minute AMRAP: Partner “Cindy” Rest 5 minutes 8 Minute AMRAP: Partner “Cindy” Rest 4 Minutes 6 Minute AMRAP Partner “Cindy” Rest 3 Minutes 4 Minute AMRAP: Partner “Cindy” Rest 2 Minutes 2 Minute AMRAP: Partner “Cindy” Alternate rounds with… Read more »

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