Workout of the Day

Saturday 180818 – Experienced

Strength A1. Dumbbell or Kettlebell Reverse Lunge 3×8-10/leg A2. Weighted Dip 5×2 or Weighted Push up 5×3 A3. Accumulate 2 minutes of Static Overhead Hold (Double Kettlebell or Double Dumbbell) Gymnastics Conditioning Every 2 minutes x 6 rounds: 36 Unbroken… Read more »

Thursday/Friday 180816-17 – All Levels

Thursday 8/16 Strength Split Jerks 5-4-3-2-1, increasing from the rack Conditioning For time of: 42-30-18 Russian Kettlebell Swings (32/24) 21-15-9 Pull ups Friday 8/17 Hero WOD “Randy” For time: 75 Power Snatches (75/55)

Thursday/Friday 180816-17 – All Levels

Thursday 8/16 Strength Split Jerks 5-4-3-2-1, increasing from the rack Conditioning For time of: 42-30-18 Russian Kettlebell Swings (24/16) 21-15-9 Pull ups Friday 8/17 Hero WOD “Randy” For time: 75 Power Snatches (75/55)

Tuesday 180814 – Beginner

Strength Every 2 minutes x 5 rounds: 2 Segmented Clean Deadlifts + 2 Hang Cleans, from the hip + 2 Front Squats Note: Compare to Tuesday 8/7/18. Pause 1 inch off the floor, below the knee, above the knee, and… Read more »

Tuesday 180814 – Experienced

Strength A1. 4×8 Strict Press, increasing A2. 4×8 Back Squat, increasing A3. 4×50 ft/arm Front Rack + Farmer’s Carry Kettlebell Carry (heavy) Note: We are working on higher volume pressing and back squats, but we dropped the reps this week… Read more »

Tuesday 180814 – Competition

Warm up 15 Minutes for quality: 10 Standing Pass Through with PVC 10 Squatting Pass Through with PVC 1/arm Turkish Get Up (hold the top position for 30 seconds, moderate weight) 20 second Supinated Grip Bar Hang 5 Yoga Push… Read more »

Monday 180813 – Experienced

Barbell Complex Segmented Clean Deadlift +Paused Clean, below the knee for 2 counts+Front Squat (5×3+2+1) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Compare to Monday 8/6/18…. Read more »