Workout of the Day

Tuesday 160913 – Beginner

Strength Strict Press 5×5, increasing Alternating with: Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(3+3+3) (45/35) Rest 2-3 minutes between sets. Then, in 15 Minutes, work up to a 3 RM Push Jerk, with a 2-3 second… Read more »

Monday 160912 – Beginner

Strength Front Squats 6×3, across (85% of your heaviest 5 reps from 7/8/16 + 25-30#) Conditioning Face off Competition Timekeeper: 21-15-9 Wallballs (20/14) Score: Max Effort Burpees Both partners are working at the same time. Winner completes the most burpees… Read more »

Sunday 160911 – All Levels/Beginner

Reminder: All of today’s classes are All Levels. We will return to normal programming tomorrow. Hero WOD “The Seven” Seven rounds for time of: 7 Handstand Push ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlift (245/170) 7 Burpees 7… Read more »

Saturday 160910 – Experienced

Strength Bench Press 4×8-10, increasing Compare to 7/30/16. Conditioning Tabata Intervals (16 minutes) Kettlebell Push Press (20-24 kgx2/12-16 kgx2) Double Kettlebell Swings (20-24 kgx2/12-16 kgx2) Ring Dips Single Arm Plank (alternate arm/round)