Workout of the Day

Tuesday 160419 – Beginner

Strength Every 2:00 minutes for 10 Rounds: 1 Power Clean + 2 Push Press Conditioning 7 Rounds for Time: 7 Thrusters (95/65) 7 Pull Ups (7 minute Time Cap) This is a sprint! Most, if not all, sets of thrusters… Read more »

Tuesday 160410 – Experienced

Skill Power Snatch Balance 3×3, increasing Snatch Balance 3×3; increasing Strength 12 min EMOM: 1 Power Snatch + 1 Snatch Balance + 1 Hang Snatch Accessory Barbell Row 3×8-10, across

Tuesday 160419 – Competition

Strength Work up to a heavy single Turkish Get up for each arm. Barbell Complex Power Clean+Front Squat+2 Push Press+3 Thrusters Rest as needed between sets, work up to a “”heavy”” set. Conditioning 3 rounds for reps of 3 minute… Read more »

Monday 160418 – Competition

Strength 3 sets Max Strict Chin ups (Supinated Grip) then immediately transition to 15-20 Banded Push ups Rest 2-3 minutes Strength Rear Foot Elevated Split Squats (Tempo – 3011) 4×10-12, alternate legs, rest as needed between sets Increase weight from… Read more »

Saturday 160416 – Competition

Skill Work 5 sets, work on efficiency and technique: 2 minutes Assault Bike 3-6 Unbroken Bar Muscle Ups Rest as needed between sets, try to keep pace/rest same across. Partner Sprint Conditioning (Male/Female) For time: F: 15 HSPU; M: Handstand… Read more »