Workout of the Day

Thursday 141030 – Endurance

For time: 1 mile Run 21 Thrusters (95/63) 800 m Run 15 Thrusters (95/63) 400 m Run 9 Thrusters (95/63) 9 Pull ups 400 m Run 15 Pull ups 800 m Run 21 Pull ups 1 mile Run

Thursday 141030 – Competition

Warm up – Kettlebells A. 3 position Hang Power Clean Complex (Below the Knee+Mid-Thigh+Hip) x 5-7 sets @ 70-80% max, no heavier) B. Good Mornings 5×5-6 reps C. 8 minute AMRAP: 50 HSPU (kipping OK) in the remaining time AMRAP… Read more »

Wednesday 141029 – Experienced

A. Warm up Complex: Hang Clean + Thruster + Hang Clean Thruster B. Partner WOD 12 Rounds for time, alternating rounds with partner: 7 Burpees over the Bar 5 Deadlifts (135/93) 3 Hang Clean Thrusters (135/93)

Tuesday 141028 – Beginner

A. Front Squat: Work up to a heavy set of 5 reps in 15 to 20 minutes B. Partner WOD for time: 60 Pull ups 60 Front Squat (95/63) 60 Pushups 60 Deadlift (95/63)

Tuesday 141028 – Experienced

A. Technique: TNG Power Snatch B. 21 minute EMOM: 1st minute: 3 Power Snatches (135/93) 2nd minute: 10-15 Box Jumps with step down (24/20) 3rd minute: AMRAP Russian Kettlebell Swings (32/24)

Tuesday 141028 – Competition

Warm up – Mobility Technique: Jerk Balance 3×2 Stay light to focus on footwork. A. Split Jerk (BTN) 4×3 reps (Work sets: 70, 75, 80, 80% max) B1. Bench Press, 4×4-6 reps then 30 seconds rest B2. Pendlay Row, 4×10-12 reps… Read more »