Workout of the Day

Sunday/Monday 180603-04 – Beginner

Strength Front Squats 6×3, increasing Note: We’ll be testing our 1 RM Front Squat on June 24th and 25th. Conditioning 2 minute AMRAP: Wall Balls (20/14) Rest 2 minutes 2 minute AMRAP: Wall Balls (20/14)

Saturday 180602 – Beginner

Strength A1. Bench Press (30X2) 4×6-8, increasing A2. 20-30 Second Handstand Hold Compare to 5/16/18. Conditioning “Marguerita” 50 rounds for time of: 1 Burpee 1 Push up 1 Jumping Jack 1 Sit up 1 Handstand

Specialty WODs 6/3-6/10

CFE Sunday 6/3 “Sunday is for Conditioning!” 8 rounds of 20 Seconds of Work/10 Seconds of Rest 1. Shuttle Run 2. Single Arm Kettlebell Thrusters (24/16), switch hands each round 3. Side Plank, alternate sides each round Rest 2 minutes… Read more »

Barbell 6/3 through 6/14

Cycle 24 Week 3; 220 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 6/3; 41… Read more »

Thursday/Friday 180531-01 – All Levels

Thursday 5/31 Strength Deadlift 10-8-6-4-2, increasing Conditioning 16 minute alternating EMOM: Minute 1: 2-3 Wall Walks Minute 2: 10 Double Kettlebell Front Squats (2×24/2×16) Minute 3: 30 second Active Bar Hang (Rx+ Chest to Bar Hold 10-20 seconds) Minute 4:… Read more »