Workout of the Day

Tuesday 170829 – Competition

Warm up 10 Lateral Step Overs Eccentric Ankle Dorsiflexion 3×8/leg A. Single Arm Waiters Squat: 3×12/arm (75% 10 RM Front Rack Box Step Up – Video) Rest 1 minute between arms Perform 10 Groiners after each set of 1 Arm… Read more »

This Week’s Specialty WODs

CFE Warm up Skill review is Turkish Get ups + KB Thrusters (or DB if needed) Team Conditioning 0-12 minutes: Minute 1: Row for Calories Minute 2: 2 Turkish Get Ups (24/16) Minute 3: Rest 13-24 minutes: Minute 1: Row… Read more »

Monday 170828 – Competition

Warm up 2 rounds of: 10 Push up with Shoulder Tap 10 Standing PVC Pass Throughs A. Single Arm High Pull: 2 sets of max reps/arm (100% 10 RM) B. Snatch Waves 3x(2-2-1) Ex: 135-145-155 145-155-165 155-165-175 C. Snatch Balance… Read more »

Sunday-Tuesday 170827-29 – Beginner

Sunday 8/27 and Monday 8/28 Strength Back Squat 6×3, increasing Build off of weights used last week, compare to 8/20 and 8/21/17. Core Conditioning Tabata Push ups Rest 1 Minute Tabata Goblet Squat Hold at Parallel (Advanced: Front Rack Hold… Read more »