Workout of the Day

Thursday-Saturday 171102-04 – Experienced

Thursday 11/2 Gymnastics Skill Handstands Gymnastics Conditioning 12 minute alternating EMOM: Odd minutes – 30 seconds Handstand Hold (Freestanding or Wall Facing) Even minutes – 15-20 second Supinated L-Hang Hold Conditioning “Flight Simulator” For Time: Unbroken sets of Double Unders… Read more »

Tuesday 171031 – Competition

3 rounds of: 10/arm Kettlebell Snatches (light weight) 10 Suitcase Deadlifts (Farmers Handle) A. Power Clean and Jerk 3×3 (65% 1 RM) B. Romanian Deadlift 5×5 (75% of Clean) C. Front Squat 5×5, increasing Note: Start at 60% of Clean… Read more »

This Week’s Specialty WODs

CFE Wednesday 11/1 6 rounds of 3 minute AMRAP: (Buy In: 10 Toes to Bar) 40/35 Calorie Row 40 Box Jumps with step down (24/20) 20/arm Kettlebell Push Press (24/16) Rest 3 Minutes Athletes pick up where they left off,… Read more »

Monday 171030 – Competition

Warm up 3 rounds of: 10 Pass Throughs (standing/kneeling/and prone) 10 Squats with Press out 5 Box Jumps A. Muscle Snatch + Snatch Balance 4x(3+3) B. Blocks Above Knee, Snatch 5×3 (70% 1 RM) C. Blocks Above Knee, Snatch High… Read more »

Sunday-Tuesday 171029-31 – Beginner

Sunday 10/29 and Monday 10/30 Strength Tempo Back Squats 5×4 (52X1), increasing Compare to last week’s Back Squat AMRAP on 10/22-23 for loading. Conditioning 5 rounds for time of: 12 American Kettlebell Swings (24/16) 9 Wall balls (20/14) 6 Pull… Read more »

Sunday-Tuesday 171029-31 – Experienced

Sunday 10/29 and Monday 10/30 Skill Kettlebell Snatch Partner Conditioning “Brawn” 24 minute AMRAP: 100 Kettlebell Snatches (24/16) 80 Strict Box Step ups (24/20) *while your partner holds bells in the front rack 60 Double Kettlebell Swings (2×24/2×16) 40 Toes… Read more »