Workout of the Day

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 »

Thursday 150514 – Beginner

A. Deadlift 4×3 (80% of 3 Rep Max) B. Teams of 3 3-5 Rounds (as time permits in class) a. 300m Row b. Overhead Hold until partner finished row (Dumbbells or Kettlebells) c. Rest