Workout of the Day

Friday 140912 – Beginner

In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Complete as many Pull ups as possible… Read more »

Thursday 140911 – Endurance

“Death by Rowing Burpees” With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute and so on. For the remainder of the minute, row as many meters as you… Read more »

Thursday 140911 – Competition

Warm up A then… A. 3×1+1+1 Power Clean+Front Squat+Push Press, rest as needed, 3-4 work sets B. For time, 12-9-6 reps of: Dumbbell Thrusters (55/35) Russian Kettlebell Swings (32/24) Strict Pull Ups

Wednesday 140910 – Beginner

A. Three rounds of: 5-7 Strict Tempo Pull-Ups 60 seconds of Rest 30 seconds each side Side Planks 60 seconds of Rest 60 seconds Double-Under Practice 60 seconds of Rest 60 seconds of Forearm Plank 60 seconds Rest (24 minutes)… Read more »

Wednesday 140910 – Endurance

“Death by Rowing Burpees” With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute and so on. For the remainder of the minute, row as many meters as you… Read more »