Workout of the Day

Tuesday 150126 – Competition

Warm up Your choice. Skill Work 3 rounds for quality 10 Alternating Pistols 8/each side Kettlebell Single Leg Deadlift 10 Strict Ring Dips Team Competition “Face-Off” 1. L-sit 2. Handstand Push ups (one max set) Coach chooses the teams. Team… Read more »

Tuesday 160126 – Beginner

Skill Double Under Technique Conditioning 5 Rounds of 3 Minute AMRAP: 10 Wall balls (20/14) 15 Russian Kettlebell Swings (24/16) 20 Double Unders Rest 3 Minutes

Tuesday 160126 – Experienced

Strength Seated KB or DB Press 5×4-6 reps Bent Over Barbell Row 5×6-8 reps Choose a tough weight for both movements, but focus on quality of movement. Rest as needed between each set as you alternate between exercises. Conditioning 20… Read more »

This Week’s Endurance WOD

On a continuously running clock, complete: 0-5 minutes EMOM: 25 Unbroken Double Unders 5-10 minutes AMRAP: Row (for max calories) 10-15 minutes EMOM: 6-8 Burpee Box Jumps with Step Down (24/20) 15-20 minutes EMOM: 4-6 Burpee Pull ups 20-25 minutes… Read more »

Monday 150125 – Competition

Warm up Movement Prep: (2 sets) 1. Kettlebell Halos (45 s each direction) 2. 3 circles each direction/Box Walks 3. Double kettlebell overhead head walk (2 lengths) 4. Russian Swing-Catch-Squat x 20 5. 10 Dip Shrugs+10 Scap Pull ups Then… Read more »

Sunday/Monday 160124/25 – Beginner

Strength Snatch Grip Romanian Deadlift 7×5, at a moderately challenging weight, alternating with Overhead Squat 7×5, from the racks, at a moderately challenging weight Gymnastics Conditioning 3 rounds for time: 30 s Strict Chin ups (Supinated grip) 15 s Rest… Read more »