Workout of the Day

Sunday-Tuesday 170820-22 – Beginner

Sunday 8/20 and Monday 8/21 Strength Back Squat 6×3, increasing Build off of weights used last week for 5×4 Back Squats on 8/13 and 8/14/17. Conditioning 4 rounds for time of*: 30 Double Unders 10 Thrusters (95/65) *Sound familiar? Tuesday… Read more »

Thursday-Saturday 170817-19 – Beginner

Thursday 8/17 Strength Hang Power Snatch 6×3, increasing Conditioning 4 rounds, complete every 4:30 minutes: 250/200 m Row 10 Hang Power Snatches (75/55) 200 ft Farmers Carry (AHAP) All Levels Friday 8/18 Skill Push Jerk Technique Conditioning “Unbroken D.T.” 5… Read more »

Monday 170814 – Competition

Warm up 3×8/leg Ankle Eccentric Dorsiflexion A. Single Leg Deadlift 3×10/leg (33% of 10 RM Sumo Deadlift) B. Front Squat 7×2 (85% of 1 RM Clean) C. Floor Press 5×10, increasing D. 30-20-10 reps of: Thrusters (95/63) Box Jump Overs… Read more »

This Week’s Specialty WODs

CFE Partner “Jordan” 30 Minute AMRAP of: 100 American Kettlebell Swings (24/16) 100 Sit ups 100 Air Squats 100 Push ups One person working at a time, partition reps as desired (“chipper” style). Functional Strength 5-4-3-2-1 reps of: Front Squat… Read more »