Workout of the Day

Saturday 170204 – Competition

Warm up Assault Bike with a Partner, partition cals as desired: 400 cals (total) for Men/300 cals (total) for Women Strength Split Jerk from Behind the Neck 5×3, increasing *On first jerk, hold a 3 count pause in receiving position… Read more »

Thursday-Saturday 170202-04 – Beginner

Thursday 2/2 Strength Push Press 5×3, across (2.5-5 pounds heavier than 1/26/17) Conditioning 11 Minute Partner AMRAP: 9 Push Press (115/85) 11 American Kettlebell Swings (24/16) Partition reps as desired with your partner. All Levels Friday 2/3 Barbell Conditioning 5… Read more »

Wednesday 170201 – Competition

Specialty Class – your choice. I recommend the barbell class this week. Barbell Row + Muscle Clean + Squat + Jerk 5x(3+3+1+3) Deadlift to Knee + Power Clean + Jerk 2x(2+1+1) 60%, 1x(2+1+1) 65%, 2x(2+1+1) 70% Clean Pull from Parallette/Bench… Read more »

Tuesday 170131 – Competition

Warm up Your choice. Gymnastics 16 minute alternating EMOM: 1. 30-45 seconds Passive Bar Hang 2. 20-30 seconds L-sit (Parallettes) 3. 20-30 seconds Ring Support Hold (with external rotation) 4. 10-15 Hollow Rocks Strength Snatch Grip Deadlift 5×3, increasing Conditioning… Read more »

Monday 170130 – Competition

Warm up/Conditioning Every 75 seconds, for 6 rounds: 1 – 1 Round of Strict “Cindy” 2 – 15 American Kettlebell Swings (24/16) 3 – Row for Cals (minimum goal: 15/20) 4 – Assault Bike (minimum goal: 10/20) Work on consistent… Read more »