Workout of the Day

Tuesday 141209 – Competition

Warm up: Basic Skills Part A. “Fran” 21-15-9 reps for time of: Thrusters (95/65) Pull ups If you already have a sub 4 minute “Fran” you will perform “Heavy Fran+” Perform Fran within four minutes, rest the remaining time, then perform…… Read more »

Monday 141208 – Competition

Warm up: Kettlebells + Kipping Bar Work Part A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Handstand Push-Ups x 4-10 reps If you’re proficient, aim for the high end of the range, if you don’t… Read more »

Sunday 141207 – Competition

Warm up: Jumping Part A1. 4 sets – # unbroken wall balls (25/16 or heavier), double unders, rowing or burpees Choose a movement that is a weakness for you but work for minimum of 45 seconds; rest 10 seconds then… Read more »