Workout of the Day

Monday 150817 – Competition

Warm up is 3 rounds of: 5 Close Grip Overhead Squat Bear Crawl 20m forward and 20m backwards 1/each side Turkish Get up 10 hollow rocks+10 V-Ups A. Muscle Snatch+Overhead Squat (1+1): Work up to a moderate weight as a… Read more »

Saturday 150815 – Beginner

A. Skill Work: TNG Power Cleans B. “The Wobble-ish” Teams of 3, 3 Rounds for reps of: 3 minutes Power Clean (135/95) 3 minutes Burpees Over Bar 3 minutes Pull Ups Partition reps as desired.

Friday 150814 – Experienced

A. Snatch Technique B. 5-4-3-2-1 reps for time of: Power Snatches (175/105) Overhead Squats Bar Facing Burpees This weight is meant for athletes who can snatch 200/135# or more. This should be a tough weight – note the number of… Read more »

Friday 150814 – Competition

Warm up: Your choice. A. Muscle up Skill Work, rest as needed between sets IV: 4-5x(1 Muscle Up+3-5 Ring Dips+ME Muscle Ups) III: 5x (1 Muscle Up+3-5 Ring Dips) II: 10 minute EMOM: 1-2 Muscle Ups I: 12 minute EMOM:… Read more »