Workout of the Day

Saturday 170520 – Competition

Warm up 3 sets, moderate effort: 400 m Run 6-8/arm Half Kneeling Landmine Press (Tempo: 3111) 20 seconds/side Star Plank 12 Rower Pike ups (slow and controlled) Strength Muscle Snatch + Snatch Balance 4x(2+2), increasing Focus on positions, especially upper… Read more »

Friday 170519 – Competition

Partner Conditioning 5 rounds (each) for time: Partner 1: 1,000/750 m Row Partner 2: 1 Round of 10 Chest to Bar Pull Ups 20 Sit ups 30 Air Squats Rest during the remainder of your partner’s row.

Tuesday 170516 – Competition

Warm up 3-5 sets as time permits: 12/10 Assault Bike Calories, increase pace each round 6/arm Half Kneeling Kettlebell Press 6/arm DB Muscle Snatch 10 second Ring Support Hold Rest 45-60 seconds Strength A. Barbell Z Press 5, 4, 4,… Read more »

This Week’s Specialty WODs

CFE Skill Hang Clusters Conditioning 3 rounds, 90 seconds at each station: 1. 25/20 Calorie Row 2. 10-15 Hang Clusters (95/65) 3. 10 Box Jump Overs (24/20) + 15 American Kettlebell Swings (24/16) 4. 15 Wallballs (25/16) + 10 Burpees… Read more »

Monday 170515 – Competition

Warm up Your choice. Strength/StrongMan Technique with Coach Mead Sandbag Clean and Press Away For time: 50 Bodyweight Back Squats Note: Every time you re-rack the bar there is a penalty of 3 sandbag to shoulder. Accessory (as time permits)… Read more »