Workout of the Day

Saturday 141115 – Beginner

A. Unbroken Thrusters: In 3-4 sets, work up to heaviest 10 reps. B. 10 Minute AMRAP: 21-15-9 reps of: Wallball (20/14) Burpees If you complete the round of 9, start over again at 21!

Saturday 141115 – Experienced

A1. Bench Press 4×6-8 reps, increase weight each set A2. Kettlebell or Dumbbell Row, 4×8-10 reps each arm, Rest 30 seconds between arms (Tempo: 3131) B. Alternating Reverse Tabata Toes to Bar Arch Rock 8 minutes in length. First interval:… Read more »

Thursday 141113 – Beginner

A. Technique (from the rack): 2 Snatch Push Press (from Behind the Neck) + 2 Overhead Squat (with 3 count pause in the bottom) B. 3 Position Hang Snatch (Hip, Above the Knee, and Below the Knee): Work up to… Read more »