Workout of the Day

Tuesday 141118 – Competition

Warm up: Jumping Part A1. 4 sets: Weighted Strict Dips+sub max set of Strict Dips, rest 30 seconds Part A2. 5-10 strict toes to bar, rest 90 seconds Perform 2-3 weighted dips, then rep out a few extra unweighted dips. Scaled:… Read more »

Tuesday 141118 – Beginner

A. Front Squat 3×8-12 (80% of 5RM, Note: You are increasing reps each week on front squats, not weight.) B. 5 Rounds for reps 2 Minute AMRAP: 3 Push Ups 6 Russian Kettlebell Swings (Heavy) 9 Air Squats 1 Minute… Read more »

Monday 141117 – Competition

Warm up: Mobility Part A. 6 sets, every 2 minutes: Snatch Balance with 3 count pause in the bottom position (75-85% Max) Part B. Snatch Pulls 4×2 (100-105%) Part C. Complete 3-4 rounds: Each round consists of 6 cycles of the following:… Read more »

Monday 141117 – Beginner

5 rounds of 4 minute Intervals: 400 m Run 10 Hang Power Cleans (155/103) Hang power clean weight should be 10-20# heavier than your “Elizabeth” weight. Rest the remainder of the interval if you finish before the 4 minute time… Read more »