Workout of the Day

Friday 151113 – Beginner

Strength 8 minute EMOM: Strict Pull ups with 3 second hold at the top. Rest in between each pull up or perform a 3 second hold if you can do this consecutively. We are looking for a neutral position with… Read more »

Thursday 151112 – Competition

Skill Snatch Balance Strength Back Squat: Work up to a heavy 16 RM. Try to match or beat your 14 RM from 10/28/15-10/29/15. Flexibility/Gymnastics Skill Accumulate 2 minutes of one or more of the following movements: Ring Support Hold L… Read more »

Wednesday/Thursday 151111/12 – Beginner

Strength Overhead Squat 3×3 (15 minutes for work sets) Get the bar overhead from the floor or take from the rack, your choice. Conditioning “Kannie” 50-40-30-20-10 reps for time of: Wallballs (20/14) Sit Ups 18 minute time cap

Tuesday 151110 – Beginner

Skill Push Press Technique Conditioning 3 Rounds of 3 minute AMRAP: 9 Push Press (95/63) 6 Box Jumps with step down (24/20) 3 Knees to Elbows Rest 3 Minutes

Tuesday 151110 – Experienced

Skill 10 minute alternating EMOM: Odd Minutes: Kipping Pull ups Even Minutes: Bottoms Up Kettlebell Press, 5/arm Note: Pick a number of unbroken pull ups you can consistently do each minute. Advanced can do Chest to Bar pull ups. Conditioning… Read more »

Tuesday 151110 – Competition

Warm up 90 seconds Forward Bear Crawl 15-20 Band Pull Aparts 20-30 unbroken Push ups 20-30 unbroken Ring Rows 20 Hollow Rocks 90 seconds Backwards Bear Crawl 60 second Ring Support 60 second Bar Hollow Hang 10/arm Kneeling Press Strength… Read more »