Workout of the Day

Thursday 161124 – All Levels/Beginner

Partner Workout “Turducken” The “turkey” may not touch the floor, for time: 1 mile run with 20/14# “turkey” 10 rounds of “Cindy” “Karen” – 150 Wallballs with the “turkey” 10 rounds of “Cindy” 1 mile run with 20/14# “turkey” A… Read more »

Wednesday 161123 – Experienced

Olympic Lifting Every 2 minutes, for 10 rounds: 1 Snatch + 1 Overhead Squat + 1 Hang Snatch, increasing Rest as needed, then: 4-6×1 Snatch, increasing Build to a technical max today. Compare scores to Liftoff Event #1 on 11/4/16.

Wednesday 161123 – Beginner

Strength Deadlift 5×5, increasing Conditioning 8 Minute Ascending Ladder, 2-4-6-8-10…. for max reps: Box Jumps with Step Downs (24/20) Russian Kettlebell Swings (24/16)

Tuesday 161122 – Beginner

Strength Bent Over Barbell Row 5×5, increasing Alternating with 10-25 second Chin Over the Bar Hold (Pronated Grip) Compare to 11/16-17/16. Conditioning 16 minute alternating EMOM: Minute 1: 20-30 Second arch hold Minute 2: 10-20 Push ups Minute 3: 30-60… Read more »

Tuesday 161122 – Competition

Warm up 3 rounds of: 250 m Row 10 Contralateral Deadbugs 15-20 Band Pull aparts 1/arm Turkish Get up (Overhead Squat Variation) Strength Halting Clean Deadlifts 6×2 (105-110% of Clean) Pause for at least 3 counts at the hip, controlled… Read more »

Tuesday 161122 – Experienced

Skill Test 3-5x100m attempts – Find MAX calories/hour. In today’s conditioning, the goal is to pull 8-10 row strokes over 85% of your highest attempt. Coaches Blog Note: The goal is to get members to pull the highest cal/hour possible… Read more »