Workout of the Day

Barbell 7/15 through 7/26

Cycle 25 Week 3; 330 Weekly Quota 75 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 7/15; 70… Read more »

Tuesday 180717 – Beginner

Strength Back Squats 10×2, increasing Note: We are starting to back squat each week for the rest of the summer, and will practice our front squats in conditioning workouts and barbell complexes. Expect to see the number of sets decrease… Read more »

Tuesday 180717 – Experienced

Barbell Complex Clean Deadlift+Hang Clean, from above knee+Front Squat 5x(3+3+3) Compare weights to last week. Conditioning 5 rounds for time of: 5 Deadlifts (275/185) 10 Burpees

Monday 180716 – Experienced

Strength A1. 4×12 Strict Press, increasing A2. 4×12 Back Squat, increasing Note: We are working on higher volume pressing and back squats for the rest of the summer as part of our strength cycle. Please write down your weights, so… Read more »

Monday 180716 – Beginner

Strength A1. Kettlebell Push Press 4×8-10/arm A2. 4×10-20 second L-hang (Scaled: tuck hang) A3. 4×30-60 second Static Plate Overhead Hold (45/25) Conditioning 10 minute alternating EMOM: Odd minutes – 7 Thrusters Even minutes – 5 Pull ups + 5 Burpees… Read more »

Sunday 180715 – Beginner

Strength Front Rack Reverse Lunges 4×8/leg, increasing Conditioning For time: 50 Double Unders 25 American Kettlebell Swings (24/16) 15 Push ups 50 Double Unders 25 American Kettlebell Swings (24/16) 50 Double Unders 15 Push ups 25 American Kettlebell Swings (24/16)… Read more »