Warm up DIY but include 1 mile Run. Strength Muscle Snatch 4×2, increasing Snatch Balance 4×1, with 3 count pause in Bottom, increasing Work on depth without loss of stability – no relaxing in this position! 10 minute EMOM: 1… Read more »
Workout of the Day
Strength Power Snatch 4×2; increasing Conditioning 6 minute AMRAP: 4 Burpees, lateral over the bar 2 Power Snatches Use 70% of heaviest double from above.
Strength Romanian Deadlift 4×8, increasing Compare to 5/11. Conditioning 5 Minute AMRAP: 5 Hang Power Cleans (115/73) 7 Bar Facing Burpees 9 Kettlebell Swings (24/16) Then One Mile Run for time. Score is Total Rounds + Reps and Mile Time
Strength Strict Press 4 x 8, increasing Compare to 4/27/16 Conditioning Death by Push Ups (15 minute time cap) Every minute you you perform ascending reps of push ups until you cannot complete the total reps for the round in… Read more »
Warm up 120-130/90-100 Calories on Assault Bike The faster you bike, the less you have to warm up. Finish this in under 12 minutes today. Your goal is to work towards finishing 150/120 cals in 10 minutes as part of… Read more »
Testing Establish a 1 Rep Max Strict Press. Conditioning 3 Rounds for time: 30 Double Unders (Advanced: Unbroken) 15 Toes to Bar 10 Handstand Push ups 10 minute time cap.
Flatiron Run 960 m Rest 2 Minutes Run 320 m Rest 4 Minutes Run 640 m Rest 2 Minutes Run 320 m Rest 4 Minutes Run 320 m UWS Every 3 Minutes, for 10 rounds: Sprint 100 m In Case… Read more »
Warm up 4 rounds (15 minutes max): 5 False Grip Ring Row to MU transition to 2 Strict Dips 1 Wall Walk with Push up to 15 s Handstand Hold 5 Slow GHD Back and Hip Extensions 5 Cossack Squats/Leg… Read more »
Testing Establish a 1 Rep Max Back Squat Take as much time as needed to find a 1 RM Squat. Conditioning (as time permits) “Uncle Sean” 10 Rounds of 30 seconds work/30 seconds rest ME Row for Calories Target score:… Read more »