Workout of the Day

Monday 181217 – Beginner

Strength A1. Deadlift 6×3, across A2. Strict Chest to Bar Pull Ups 6×3-5 Conditioning 12 minute Alternating EMOM: M1 – 10 Dual Dumbbell Cleans (2×50/2×35) M2 – 10 Pull Ups M3 – 10 No Push Up Burpee Box Jump Overs… Read more »

Monday 181217 – Experienced

Strength A1. Mixed Grip Weighted Chin Over Bar 4×5-6 A2. Single Arm Kettlebell Tempo Deadlifts (3131) 4×8/side, building Conditioning For time: 30 Deadlifts (225/155) 30 Pull Ups 30 Burpees Over Bar Time Cap: 9 minutes

Sunday 181216 – Experienced

Strength A1. Feet Elevated Parallette Push Ups 4×8-10 A2. Max Wattage Assault Bike Sprint 4×10-15 second sprint to reach max wattage Conditioning 12 minute EMOM: M1 – 200/175 m Row M2 – 200/175 m Row M3 – 30 second Farmers… Read more »

Sunday 181216 – Beginner

Strength A1. Single Arm Dumbbell Overhead Walk 3×50 m/side A2. Hanging Single Leg L-sit 3×15-20 seconds/side Conditioning 2 rounds for time: 15 Burpees 30 American Kettlebell Swings (24/16) 45 Double Unders

Specialty WODs 12/16-12/23

CFE Sunday 12/16 “Load Bearing Wall” 3 minute AMRAP: 12/9 Calorie Row 10 Lateral Burpees over the Erg Max Effort Pull Ups Rest 3 minutes 3 minute AMRAP: 12/9 Calorie Row 10 Lateral Burpees over the Erg Max Effort Air… Read more »

Saturday 181215 – Experienced

Strength A1. Back Squat 6×3, across A2. Single Leg Kettlebell Circles 6×3 circles/leg Compare to 12/1/18. Partner Conditioning For time: 2,000/1,600 m Row (switch every 1,000/800 m with your partner) Rest 1 minute 1,000/800 m Row (switch every 500/400 m… Read more »