Workout of the Day

Thursday 141120 – Beginner

A. Push Press 5×3 (from the floor, increase across sets) B. 5 rounds for time of: 7 Shoulder to Overhead (65% of Heaviest 3 reps in Part A) 14 Box Jumps (24/20)

Tuesday 141118 – Competition

Warm up: Jumping Part A1. 4 sets: Weighted Strict Dips+sub max set of Strict Dips, rest 30 seconds Part A2. 5-10 strict toes to bar, rest 90 seconds Perform 2-3 weighted dips, then rep out a few extra unweighted dips. Scaled:… Read more »

Tuesday 141118 – Beginner

A. Front Squat 3×8-12 (80% of 5RM, Note: You are increasing reps each week on front squats, not weight.) B. 5 Rounds for reps 2 Minute AMRAP: 3 Push Ups 6 Russian Kettlebell Swings (Heavy) 9 Air Squats 1 Minute… Read more »