Workout of the Day

Sunday 151122 – Competition

Please note for next week’s schedule: -Tuesday’s (11/24) 7:45 PM Competition class will be canceled. -If you want to workout on Thursday (11/26) or Friday (11/27), you may attend any All Levels Class at either location. -Friday (11/27) and Saturday’s… Read more »

Saturday 151121 – Beginner

Strength 5 rounds for max reps of: % of Bodyweight Push Press Strict Pull ups Alternate between both exercises, resting as needed, but try to keep moving during the workout. This workout is comparable to “Lynne”, however we recommend men… Read more »

Saturday 151121 – Competition

Flexibility 3 rounds not for time: 15 Shoulder Pass Throughs (Pronated and Supinated Grip) 5-7 Skin the Cats 1 minute Pike Stretch 2 minutes Bottom of the Squat (or 1 minute per leg Bottom of Pistol) Strength Find 1 RM… Read more »

Friday 151120 – Experienced

Strength Snatch – Work up to a moderately tough single with best technique possible. Conditioning 21 Minute Alternating EMOM: Minute 1 – 20-25 Russian Kettlebell Swings (32/24) Minute 2 – 10-12 Box Jump Overs (24/20) Minute 3 – 3 Snatches… Read more »

Friday 151120 – Competition

Warm up DIY then 14 minute EMOM: Odd minutes – 15-20 Double Russian Kettlebell Swings (AHAP) Even minutes – 30 seconds ME Assault Bike Olympic Lifting Snatch Deadlift to Above Knee + Snatch Pull (2+1) Use no more than 100-110%… Read more »

Friday 151120 – Beginner

Skill Turkish Get up – Work up to a tough single on each side. Conditioning “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of Unbroken sets of Double Unders Depending on your skill level you may do these unbroken, broken reps to… Read more »