Workout of the Day

Saturday 181020 – Beginner

Strength A1. Ring Support 3×30 seconds A2. Hang Power Snatch 3×5, building Conditioning “Frenemy 2.0” – 2 rounds each: P1 – 20 Hang Power Snatch (75/55) P2 – AMRAP Burpees

Thursday/Friday 181018-19 – All Levels

Thursday 10/18/18 Strength A1. Weighted Lateral Box Step Ups 3×5/side, building A2. Single Leg Plate Chops 3×7/side A3. Single Leg Kettlebell Deadlifts 3×6/side, building Conditioning 5 rounds for time of: 10 Russian Kettlebell Swings (32/24) 20 Goblet Reverse Lunges (32/24)… Read more »

Thursday/Friday 181018-19 – All Levels

Thursday 10/18/18 Strength A1. Weighted Lateral Box Step Ups 3×5/side, building A2. Single Leg Plate Chops 3×7/side A3. Single Leg Kettlebell Deadlifts 3×6/side, building Conditioning 5 rounds for time of: 10 Russian Kettlebell Swings (24/16) 20 Goblet Reverse Lunges (24/16)… Read more »

Tuesday 181016 – Beginner

Capacity Test Every 2 minutes on the minute, for 24 minutes: (3 Rounds) Station 1: 400/325 m Row Station 2: 15 Bench Press (135/95) Station 3: 100 Double Unders Station 4: 30 Ab-Mat Sit Ups

Monday 181015 – Competition

5:45 AM and 7:30 PM Sessions Warm up 5/side Thoracic Extension Rotation 10/side Alternating Squat + Thoracic Extension Rotation + 2 rounds of: 20 m/arm Single Arm Waiters Carry (moderate weight) 10 Overhead Eccentric Wrist Extensions (empty bar) 4×50 m… Read more »