Workout of the Day

Saturday 151114 – Beginner

Flexibility 2-3 sets for quality Bear Crawl then… 1 minute Pigeon Stretch/leg 1 minute Cossack Stretch/leg 15 PVC Dislocates (supinated/pronated grip) 10 PVC Arnold Palmers 30 second Ring Support (Parallette Support) Skill Roll to Candlestick and Handstand Kick ups Gymnastics… Read more »

Saturday 151114 – Competition

Warm up: 2 k Row with rate change (+2 spm) every 400 m, starting at 18 spm Skill Spend 10 minutes working on Handstand Walking, then 5-10 Rope Climbs Focusing on Techique Conditioning “Michael” 3 rounds for time of: 800… Read more »

Friday 151113 – Beginner

Strength 8 minute EMOM: Strict Pull ups with 3 second hold at the top. Rest in between each pull up or perform a 3 second hold if you can do this consecutively. We are looking for a neutral position with… Read more »

Thursday 151112 – Competition

Skill Snatch Balance Strength Back Squat: Work up to a heavy 16 RM. Try to match or beat your 14 RM from 10/28/15-10/29/15. Flexibility/Gymnastics Skill Accumulate 2 minutes of one or more of the following movements: Ring Support Hold L… Read more »

Wednesday/Thursday 151111/12 – Beginner

Strength Overhead Squat 3×3 (15 minutes for work sets) Get the bar overhead from the floor or take from the rack, your choice. Conditioning “Kannie” 50-40-30-20-10 reps for time of: Wallballs (20/14) Sit Ups 18 minute time cap