Workout of the Day

Monday 150629 – Competition

Warm up is 3 sets: 8 Wall Facing Squats with Lift Off 10 Arch Rocks 10 Hollow Rocks 20 seconds Box Handstand Hamstring Stretch 10 Scap Pull ups 3 per leg, alternating legs: Plank-Pushup-Plank-Mountain Climber-Pistol A.3 sets: 2-3 Weighted Pull… Read more »

Sunday 150628 – Beginner

A. Exposure 9: 5×5 Back Squats (70%+40# of your 1 RM from 4/26 and 4/27) B.  5 minute Ascending Ladder: 2 Wall balls (20/14) 2 Walking Lunges (Holding Wall Ball at Chest) 4 Wall balls (20/14) 4 Walking Lunges (Holding Wall Ball… Read more »

Friday 150626 – Beginner

7 Rounds: 7 Burpees with Jump to Touch Overhead 1 Power Clean + 3 Front Squats + 5 Thrusters Increasing load each set. Move through each round as quick as you can, alternating with a partner.