Workout of the Day

Tuesday 160412 – Beginner

Team Strength In 6 minutes, in groups of three, accumulate as many strict pull ups as possible, switching after you come off the bar. Make pull ups as difficult as possible. 1 single strict is preferable to any number of… Read more »

Monday 160411 – Competition

Strength A. 3 sets Max Strict Chest to Bar Pull ups Rest as needed between attempts. B. Rear Foot Elevated Split Squats Tempo – 3011 4 sets x 10-12 reps, alternate legs, rest as needed between sets Increase weight from… Read more »

Saturday 160409 – Beginner

Strength Deadlift 5×5, increasing The focus today is improving your touch-n-go technique. This might mean going lighter than usual. Touch-n-go means that your movement pattern is controlled and fluid, while maintaining position and tension throughout the reps, not necessarily lifting… Read more »

Saturday 160409 – Competition

Skill Work 3 sets, work on efficiency and technique: 500 m Row 3-10 Unbroken Ring Muscle Ups Rest as needed between sets. Strength Push Press 4×3 (70%) Partner Conditioning Time cap: 6 minutes For time: Partner A: 5-4-3-2-1 Thruster (135/95)… Read more »

Saturday 160409 – Experienced

Strength Overhead Squats 4×3; increasing (Tempo: 33X1) Emphasis today is on position and stability. A tempo will be used to encourage both of these aspects in the Overhead Squat. Click HERE to read CFNYC OG Coach Jason’s article on rep… Read more »