Workout of the Day

Saturday 170128 – Competition

Good luck to everyone competing today! Warm up Your choice. Strength A1. 3×8-10 Close Grip Barbell Floor Press, increasing (tough) A2. 3×8-10 Rear Foot Elevated Split Squats with KBs or DBs (tough) B1. 4×4-6/leg Overhead Walking Lunges, across (tough) B2…. Read more »

Thursday-Saturday 170126-28 – Beginner

Thursday 1/26 Gymnastics Skill Crow Hold Progressions Strength Push Press 5×3, across (2.5-5lbs heavier than 1/19/17) Conditioning 12 Minute Alternating EMOM: Minute 1: 20-30 second Crow Hold (or progression) Minute 2: 5-7 Pull ups Minute 3: 21 American Kettlebell Swings… Read more »

Wednesday 170125 – Competition

Specialty Class – your choice. I recommend ONLY the barbell class, see changes below: Tall Snatch 5×3 20-40kg Snatch 1×3 60%, 1×3 65%, 1×3 70%, 1×1 75%, 3×3 75%+2/3kg Add in: Snatch Balance 4×1 (compare to 1/16, focus on technique)… Read more »

Tuesday 170124 – Competition

Warm up Your choice. Gymnastics 3 Max Effort Sets of Strict Handstand Push ups Rest as needed between sets. 12 minute alternating EMOM: 1. 30-45 seconds Passive Bar Hang 2. 20-30 seconds L-sit (Parallettes) 3. Wall-facing Handstand Hold 4. 10-15… Read more »

Monday 170123 – Competition

Warm up 3 rounds: Single Arm Overhead DB or KB Walking Lunge (light weight, 1 length/arm) 6/leg Single Leg RDLs (focus on not letting the hips rotate, bent knee+vertical shin – shorten ROM if necessary) 6/arm Single Arm KB Overhead… Read more »

This Week’s Specialty WODs

CFE 10 Rounds of 20 seconds work, 10 seconds rest (5 minutes) of each movement, rest 1 minute, then switch to the next movement: 1. Calories on Rower or Assault Bike 2. Med Ball Front Rack Step Ups (20/14#, 24/20”… Read more »