Workout of the Day

Specialty WODs 1/28-2/4

CFE Sunday 1/28 and Wednesday 1/31 5 minutes at each station, 10 rounds of 20 seconds work, followed by 10 seconds of rest. Rest 1 minute before switching to the next station. 1. Calories on Rower or Assault Bike 2…. Read more »

Monday 180129 – Competition

Warm up 2 rounds: 10 PVC Pass Throughs 10 Push up with Shoulder Taps 10 Groiners A. Power Snatch + Snatch Balance 5x(3+3) B. Snatch 1×3 (60%), 1×3 (65%), 1×3 (70%), 4×3 (75-85%) C. For time: 15 Power Snatches (115/73)… Read more »

Sunday-Tuesday 180128-30 – Beginner

Sunday 1/28 and Monday 1/29 Strength 3 sets of: Back Squats x 6 reps (32X1) Rest 1 minute 6-8/arm Kettlebell Windmill Rest 1 minute 30-45 s/side Side Plank Compare to 1/11/18. Conditioning “Class C Plus” 6 minute AMRAP: 2-4-6-8-10-12-14-etc. reps… Read more »

Sunday-Tuesday 180128-30 – Experienced

Sunday 1/28 and Monday 1/29 Conditioning “Red Light District 2.0” 10-9-8-7-6-5-4-3-2-1 reps for time of: Power Snatches* (115/85) *After each round perform 6 Burpees over the bar. Strength Tempo Back Squat 3×3, increasing (32X1) Tuesday 1/29 Open Prep: Skill Work… Read more »

Saturday 180127 – Competition

Warm up 3 rounds of: 10 Alternating Squat + Thoracic Extension Rotation 10/leg Eccentric Ankle Dorsiflexion 5 Squat Press Out, light weight using KB, DB or Plate + 1-2 minutes/leg Banded Posterior Hip Distraction A. 3 rounds each arm: Complete… Read more »