Workout of the Day

Sunday 190825 – Experienced

Strength A1. Tempo Jump Switch Split Squats (30X1) 4×5-7/side A2. Single Arm Overhead Chaos Hold 4×30 seconds/side (AHAP) Conditioning 10 minute AMRAP: 20 Alternating Dumbbell Snatches (50/35) 20 Overhead Dumbbell Walking Lunges (50/35)

Sunday 190825 – Beginner

Strength A1. Single Leg Lateral Jumps with 2 second Pause 4×3/side A2. Farmers Carry 4×50 m (AHAP) Conditioning 8 rounds for time: 8 No Push Up Burpee Kettlebell Deadlifts (24/16) 8 Goblet Alternating Reverse Lunges (24/16) Rest 30 seconds after… Read more »

Sunday-Sunday 190825-0901 – Specialty

Endurance Sunday 8/18 For time: 2000/1800 m Row Run 1 Mile 100 Double Unders 100 Air Squats Time Cap: 30 minutes Wednesday 8/21 “More Kettlebells?!?” From 0-10 minutes, complete 8 minute alternating EMOM: M1: 5/side Kettlebell Clean and Jerk (24/16)… Read more »

Tuesday 190820 – Experienced

Strength Back Squat 4-4-3-3-2-2, building Conditioning For time: 50/40 Calorie Row + 2 rounds: 25 Wall Balls (20/14) 25 Dual Dumbbell Deadlifts (2×50/2×35) Time Cap: 8 minutes

Monday 190819 – Beginner

Strength A1. Push Press 5×5, building (attempt to beat heaviest weight lifted last week by 5lbs) A2. Tempo Strict Pull Ups (20X2) 5×5 Conditioning 10 rounds for time: 5 Push Ups 5 Toes to Bar 5 Plate Ground to Overhead… Read more »

Monday 190819 – Experienced

Strength A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (85% of 5 RM) B. Weighted Pull Up: 3×2-3 reps shy of failure and/or technical breakdown (75% of 3 RM) Conditioning 3 rounds of 1:30 minute AMRAP: 7… Read more »