Workout of the Day

Tuesday 150512 – Competition

Warm up: 1 minute Bent Arm Bear Crawl 1 minute Bear Crawl/Rest 30 seconds 2 minutes Frogger/Rest 30 seconds 2 minutes Monkey/Rest 30 seconds + 5×30 s Contralateral Deadbugs (Opposite Arm/Leg Hold 5 seconds at the bottom) A. Snatch Balance… Read more »

This Week’s Endurance WOD

A. 5 minute AMRAP: Buy In: 450 m Row then… 20 Walking Lunges 10 Burpees B. 5 minute AMRAP: Buy In: 350 m Row then… 12 Pull-ups 12 Push-ups C. 5 minute AMRAP: Buy In: 250 m Row then…. 15 Goblet Squats (24/16) 20 Sit-ups D. 5… Read more »

Monday 150511 – Beginner

A. Exposure 2: 5×5 Back Squat Start at 70% of your 1 RM from 4/26 and 4/27, add 5-10 pounds. Note: you are doing 5 sets of 5 reps at the same weight (70%+5-10 pounds) after you have completed your warm… Read more »

Monday 150511 – Competition

Warm up: DIY but include…. 3 sets: Banded Monster Walks x3x10 each leg Banded Shuffle (L+R) 3×10 each leg One Legged RDL 3×10 each leg (empty bar) You should adequately warm up your engine today for this effort starting with… Read more »