Workout of the Day

Tuesday 150331 – Beginner

A. Back Squat 6×4 B. 12 minute EMOM: (4 rounds) 1 Max Effort Tuck ups or 60 second Plank Hold 2 Max Effort Strict Pull ups 3 Farmer’s Walk (2 Heavy Kettlebells or Dumbbells)

Monday 150330 – Competition

Warm up: Work up to a Max Height Box Jump for about 10-15 minutes. A. 4-5 sets: 2 Clean Pulls+1 Power Clean+3 Dip Squats (from the Blocks set at the knee, increasing weight across sets) B1. Clean Grip Deadlift 3,3,2,2,1,1; Rest… Read more »

Sunday 150329 – Experienced

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.