Workout of the Day

Specialty WODs 5/13-5/20

CFE Sunday 5/13 and Wednesday 5/16 “WODs with Friends 2.0” In 30 minutes, teams of 3 complete for max reps: Max Calorie Row and AMRAP of: 20 Med Ball Cleans (20/14) 20 Burpee Box Jump Overs (24/20) 20 Sit ups… Read more »

Saturday 180512 – Beginner

Strength Push Press 6×2, increasing Compare to 5/1/18. Conditioning For time: 4 rounds of 20 seconds work, 10 seconds rest (alternating between the 3 movements): 1. Right Side Plank 2. Left Side Plank 3. Sit ups Then… 1 Mile Run

Barbell 5/6 through 5/17

Cycle 23 Week 5; 316-319 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 5/6; 47… Read more »

Tuesday 180508 – Competition

A. Deadlift (use 90% of 1RM and add 10lbs) 1×3 (70%) 1×3 (80%) 1×3 (90%) In between sets of deadlifts and good mornings, complete 5-10 Strict handstand Push ups. B. Good Mornings 3×10 reps (moderate – heavy weight) C. For… Read more »