Workout of the Day

Thursday 150121 – Competition

Optional Tabata Strict Handstand Push ups  Olympic Lifting For 40 minutes, every two minutes, perform: Sets 1-5: Tall Snatch+Snatch Balance 3x(1+1) (<50% of 1 RM Snatch) Sets 6-10: 2 Hang Snatches, from the Hip (50-65%) Sets 11-15: 2 Paused Snatches,… Read more »

Tuesday 160119 – Experienced

Interval Conditioning :30 Work/:30 Rest for max reps: 1) Row for Calories 2) Burpees Jump to a Target 3) Double Russian Kettlebell Swings (24/16) 4) Wall Balls (25/16) 5) Box Jumps with Step Down (24/20) 7 rounds = 35 minutes

Tuesday 160119 – Beginner

Strength 3rd Exposure: Front Squat 5×3, increasing [Compare to 1/13 and 1/14] Each week leading up to the open we will be doing front squats. Your goal over the next 8 weeks is to work on improving your position (especially… Read more »

This Week’s Endurance WOD

As a group of 2-3 people (depending on class size and rowing ability), complete 45 minute AMRAP on the rower for max meters, minimum 250 m/maximum 500 m each interval. Rest while your teammate(s) work.

Monday 150118 – Competition

Kettlebell Warm up 3 rounds: 10 Halos (light weight, 5 each direction) 5/side Bottoms Up Press 5/side Windmills 10 Goblet Squats 3 rounds: 10+10 Single Arm Swing 14 Hand to Hand Switch 10+10 Single Arm Swing + Snatch 10+10 Snatch… Read more »