Workout of the Day

Saturday 170429 – Competition

Warm up Your choice. Strength A. Back Squat 5×3, increasing (30X0) *Use tempo as your guide for loading this week. B1. Dumbbell Walking Lunges 4×8/leg, rest 60 seconds (hold dumbbells at the sides) B2. GHD Back Extension 4×8-10 (2 count… Read more »

Thursday-Saturday 170427-29 – Beginner

Thursday 4/27-29 Skill/Strength A1. Pistol Progressions 5×3-5/leg A2. Tempo Push ups 5×5, toughest scaling possible (22×2) Conditioning 15 minute AMRAP: 50 ft Bear Crawl with Ball 10 Wall ball (20/14) 50 ft Crab Walk with Ball 10 Medball Cleans (20/14)… Read more »

Wednesday 170426 – Competition

Specialty Class – Your Choice. Gymnastics (Optional) For time: 50 Strict Handstand Push ups OR 30 Muscle ups Time Cap: 6 minutes Choose whichever movement is weaker for you – NOT both.

Tuesday 170425 – Competition

Warm up 3 rounds of: 6-8 Seated Kettlebell Press (pause 2 seconds at the top of each rep) 12 Side Plank Rotations/side 100 ft Kettlebell Front Rack Carry *(5 Goblet Squats after each 25 ft length) Rest 60 seconds *Loading… Read more »

This Week’s Specialty WODs

CFE 35 minute alternating EMOM: 18/15 Calorie Row 10-12 Lateral Box Jump Overs (24/20) 10/leg Mountain Climbers + Max Effort Forearm Plank Hold 10-12 Russian Kettlebell Swing – Catch – Squat (24/16) 8-10/arm Single Arm Dumbbell/Kettlebell Push Press Functional Strength… Read more »