Workout of the Day

Tuesday 160816 – Experienced

Strength In 15 minutes, find a max load for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk Rest as needed between attempts. Conditioning “Open WOD 13.4” 7 minute ascending AMRAP: 3-6-9-12-15-… reps… Read more »

Tuesday 160816 – Beginner

Gymnastics Skill Kipping Swings and Drills Conditioning Every 5 Minutes, 6 Rounds of: Row 350/300 m 10 Groiners 6-10 Pull Ups Rest the remainder of the 5 minutes interval. Athletes performing banded pull ups should use a more challenging band… Read more »

Tuesday 160816 – Competition

Warm up 1 mile Run Strength 10 minute EMOM: 1 Split Jerk, increasing Conditioning 10 rounds of: Row 250 m (90% RPE) then one Max Effort Handstand Hold Score is cumulative time in handstand hold. (Advanced: Freestanding) Accessory 3 sets… Read more »

Monday 160815 – Competition

Warm up Your choice. Strength Back Squat 3×1 (80,85,90% of 1 RM) Rest 90 seconds between reps. Tall Snatch 5×2 (technique) From 12” Blocks, Snatch 7×1 (technique) Snatch Balance 3×3, increasing (from racks) Conditioning 3 rounds for time of: 21… Read more »

Sunday/Monday 160814/15 – Beginner

Teams of 3 share one bar and complete for time: 100 Deadlifts (115/73) 80 Front Squats (115/73) 40 Shoulder to Overhead (115/73) 20 Thrusters (115/73) *Every Minute everyone stops and perform 3 burpees. Partition reps as desired

Saturday 160813 – Beginner

Strength Power Clean 7×2, increasing Compare to 8/3-4/16. Conditioning 2 minute AMRAP: Push ups 30 second Rest 2 minute AMRAP: Sit ups 30 second Rest 2 minute AMRAP: Push ups 30 second Rest 2 minute AMRAP: Sit ups Aim for… Read more »