Workout of the Day

Thursday 160505 – Competition

Warm up 120/90 Calories on Assault Bike The faster you bike, the less you have to warm up. Strength Strict Press 6×2, increasing Compare to 4/22. Power Clean + Push Press + Split Jerk 5x(1+1+2) Gymnastics 7 minute AMRAP: 30… Read more »

Wednesday/Thursday 160504/05 – Beginner

Strength Romanian Deadlift 4×8, increasing Compare to 4/26. Partner Conditioning 10 rounds for time: 10 Kettlebell Deadlifts (24/16) 10 Kettlebell Swings (24/16) 10 Box Jumps with step down (24/20) Alternate every round with your partner, each person will complete 5… Read more »

Tuesday 160503 – Competition

Warm up 3 rounds: 5 Snatch High Pulls5 Muscle Snatches 5 Overhead Squats 5 Sotts Press (PVC if necessary) 5 Snatch Drop 5 Snatch Balance 5 Snatch First round with empty bar, then add weight each round. Strength Muscle Snatch… Read more »

Tuesday 160503 – Beginner

Strength E2MO2M 12 Rounds of: 2-3 Split Jerks, increasing Conditioning 3-5 rounds, as time permits: 20 seconds rotating through each station/10 seconds Rest Hollow Hold Arch Hold V-Ups or Tuck Ups Plank

Tuesday 160503 – Experienced

Strength Strict Press 4×1, increasing Compare to 4/23. Push Press 3×3, across at heaviest Strict Press single from today Conditioning 3 Rounds for time of: 10 Box Jumps with step down (30/24) 10 Push Press (155/105) then Run 1 mile.