Workout of the Day

Friday 150918 – Competition

Warm up is 3 Rounds: 5 Close Grip Overhead Squat Crawl 20m forward and 20m backwards (knees shouldn’t touch floor) 1/each side Turkish Get up Handstand Walk – 1 attempt A. 10 minutes to find a 3 RM Overhead Squat…. Read more »

Friday 150918 – Experienced

A1. Bench Press 5×3 A2. Wall Facing Handstand Hold x3 (30-60 seconds) B. 10 Minute AMRAP, For Quality: 1 Strict Handstand Push up 2 Pistols (per leg) 3 Strict Toes to Bar

Tuesday 150915 – Experienced

A. Skill: Kettlebell Clean B. “For time”, perform reps of: 10-9-8-7-6-5-4-3-2-1 Russian Swing 10-9-8-7-6-5-4-3-2-1 Goblet Squat 10-9-8-7-6-5-4-3-2-1 Push Up We care much more about quality of movement (especially the push ups!), than we do about your finish time for today’s… Read more »

Tuesday 150915 – Beginner

A. Warm up/Skill: Hang Power Snatch B. Conditioning Intervals (4 rounds: 40 seconds on/40 seconds rest) 1. Push Press (75/53) 2. Row for Calories 3. Ab Mat Sit ups 4. Wall Balls (20/16) 5. Hang Power Snatch (75/53)