Workout of the Day

Sunday-Tuesday 170611-13 – Experienced

Sunday 6/11 and Monday 6/12 Strength Find your 1 RM Snatch, rest as needed between attempts. Tuesday 6/13 Strength Front Squat 5×3, increasing Conditioning “Space Simulator” 3-6-9-12-15-18-21-18-15-12-9-6-3 reps for time of: Unbroken sets of Wallballs (20/14)

Sunday-Tuesday 170611-13 – Beginner

Sunday 6/11 and Monday 6/12 Strength Back Squat 3×5, increasing Conditioning “Goblet of Fire” 27-21-15-9 reps for time of: Goblet Squats (32/24) Box Jump Overs (20) Double Unders Tuesday 6/13 Strength In 15-20 minutes, build to a heavy set of… Read more »

Saturday 170610 – Competition

Warm up 2 rounds of: 5 PVC Pass Throughs (standing) 5 Pvc Pass Throughs (squaring) 5 Pvc Pass Throughs (prone aka laying face down) 30 second Double Kettlebell Overhead Hold (light weight) 2 Arm Farmer’s Carry 60m light 10 Push… Read more »

Thursday-Saturday 170608-10 – Beginner

Thursday 6/8 Skill Kipping Pull ups Note: We are working on keeping toes pointed, feet together, legs straight. Maintaining a proper ‘Arch’ and ‘Hollow” throughout the swing. Conditioning 4 minute AMRAP: 18/15 Calorie Row 18 Burpees 18 Pull ups Rest… Read more »