Workout of the Day

Tuesday 190423 – Experienced

Strength A1. Single Leg Contralateral Kettlebell Deadlift 4×5-7/side A2. Weighted Strict Pull Up 6×4, across (80%+ of 5 RM) Conditioning 8 minute AMRAP: 10 Deadlifts (155/105) 20/16 Calorie Row

Tuesday 190423 – Beginner

Strength Deadlift 5×5, across (80% of 1 RM) Conditioning 4 rounds for time: 15 Russian Kettlebell Swings (24/16) 10 Pull Ups 25 Double Unders Time Cap: 8 minutes

Sunday 190421 – Experienced

Strength A1. Hang Dumbbell Split Clean 4×4/side, building A2. Broad Jump: 4 sets of max distance in 3 jumps Conditioning 5 rounds for time: 3 Power Cleans (185/125) 50 Double Unders

Sunday 190421 – Beginner

Strength Dual Kettlebell Mixed Rack Reverse Lunge 3-4×8/side, building Conditioning 4 rounds of 30 seconds at each station, followed by 30 seconds rest: S1: Ski Jumps S2: No Push Up Burpee S3: Ab-Mat Sit Up S4: Row for Calories

Sunday-Sunday 190421-28 – Specialty

Endurance Sunday 4/21 “Ground Fault” For time: 1 Mile Run 50 Wall balls (20/14) 40 Box Jumps (24/20) 30 Burpees 40 Pull Ups 50 American Kettlebell Swings (24/16) Compare to 10/28/18. Wednesday 4/24 Partner “Jordan” 30 minute AMRAP of: 100… Read more »