Workout of the Day

Tuesday 160209 – Experienced

Strength Superset Back Squat 7×2, increasing Strict Press 7x 2, increasing Alternate between exercises, rest as needed between sets. Conditioning 6 minute Ladder for max reps: 1 Wall Ball (25/16) 1 Box Jump with Step Down (24/20) 3 Wall Balls… Read more »

Saturday 150206 – Competition

Warm up Your choice. Skill Work 3 rounds for quality: 30 s L-sit 10 Alternating Pistols 10/each side Kettlebell Single Leg Deadlift 2 FreeStanding Handstand Attempts Olympic Lifting Tall Snatch + Snatch, from the hip 5x(2+2) For 20 minutes, every… Read more »

Saturday 160206 – Beginner

Team WOD 30 Minute Partner AMRAP → 3 person team 200 Double Unders 150 Squats 100 Russian Kettlebell Swings (24/16) 50 Pull Ups Partition reps with your teammates as desired.

Saturday 160206 – Experienced

Partner WOD 3 rounds for times, alternating with a Partner: 10 Burpees 20 Deadlifts (155/105) 10 Burpees 15 Hang Power Cleans (155/105) 10 Burpees 10 Shoulder to Overhead (155/105) Rest while your partner works. Each person does 3 rounds, total… Read more »

Friday 150205 – Competition

Warm up Your choice but include 10×1 Skin the Cats (slow, with control) and 3×5-7 Ring Swings as prep for Muscle Ups Strength Clean Deadlift: Work up to a heavy double in 15 minutes, leave a little in the tank…. Read more »