Workout of the Day

Tuesday 141216 – Experienced

A. Double Under Technique Practice then test AMRAP Double Unders in 2 minutes (Can you hit 150?) B. 3 rounds of 5 minute AMRAP: 15 Kettlebell Swings (24/16) 11 Pull Ups 7 Goblet Squats (24/16) Rest 5 minutes

Monday 141215 – Competition

Warm up: Kettlebells A.10 minutes: Every 30 seconds, One Clean (65% 1 RM) B. Clean Pull: 3-3-2-2-1-1 up to a heavy single C. 7 minute AMRAP: 30 Unbroken Double Unders 20 Kettlebell Snatches (24/16, 10 each hand) 10 Barbell Lunges (135/93… Read more »

Sunday 141214 – Competition

Warm up: DIY + Practice Rope Climb Technique A1. Snatch Grip RDLs 4×4 reps, rest 60 seconds A2. Snatch Grip Push Press 4×4 (BTN), rest 2 minutes B. 5 minute EMOM: 10 Power Snatches (60% max) C. Most Advanced – Perform after… Read more »

Saturday 141213 – Competition

Rest Day or Optional Track Workout 1×800 m warm up 4-5×800 m 1:2 (work/rest) Perceived Exertion: 80, 80, 85-90%, 90% 1×800 m cool down + 10 minutes flexibility work, set timer. *you may sub row or air dyne