Workout of the Day

Sunday 150517 – Beginner

A. Exposure 3: 5×5 Back Squat Start at 70% of your 1 RM from 4/26 and 4/27, this week you will add 10 pounds (total). This will be the same weight across for each work set after you have completed… Read more »

Sunday 150517 – Experienced

A. Front Squat: Work up to a 3RM for the day in 20 minutes. Your goal is to hit 80% of your 1 rep max. B1. Partner Back Extensions 2×20 B2. Partner Dual Kettlebell Sit ups 2×20

Saturday 150516 – Experienced

30 minute EMOM: 1. Bench Press (Choose one weight: 185, 135, 95, 65, you should be able to perform 6-8 unbroken repetitions in 30-45 seconds) 2. Spotting if needed or Rest 3. Pull ups (Choose: Weighted, Strict Unassisted, Strict Band… Read more »

Friday 150515 – Competition

 Warm Up: 10 minutes cardio of choice (row/run/AB/jump rope – pick one) 10 minutes stretching and mobility work 10 minutes Goat Work – pick ONE skill to work on – it cannot be something we did this week or is… Read more »

Friday 150515 – Beginner

Skill: Windmills and Turkish Get-Ups A. Work up to a heavy single TGU each arm. B. 3 Minutes: ME Double Unders 3 Minutes: ME Sit Ups 2 Minutes: ME Double Unders 2 Minutes: ME Sit Ups 1 Minute: ME Double Unders… Read more »