Workout of the Day

Thursday/Friday 191212-13 – Beginner

Thursday 12/12 Strength Every 1:30 minutes for 6 sets complete 5 TNG Power Cleans, building Note: Match or beat last week’s heaviest weight lifted. Conditioning 15 minute alternating EMOM: M1: ME Echo Bike Calories M2: ME Box Jump Overs (24/20)… Read more »

Tuesday 191210 – Beginner

Strength A1. Snatch Grip Romanian Deadlifts 4×7, building A2. Commando Pull Ups 4×3-6/side Conditioning 8 minute AMRAP: 3 Strict Pull Ups 12 Hang Dumbbell Snatches (50/35) 24 Double Unders

Monday 191209 – Experienced

Strength Overhead Squat 4×4, across Conditioning Complete 4 rounds of 2 minute AMRAP: 5 Hang Squat Snatch (95/65) 7 Handstand Push Ups 30 Double Unders Rest 2 minutes Note: Pick up where you left off each round.

Monday 191209 – Beginner

Strength Front Squat 7-5-5-3-2, building Conditioning Complete 3 rounds of 2 minute AMRAP: 5 Hang Power Cleans (115/75) 5 Thrusters 10/8 Calorie Row Rest 2 minutes

Sunday 191208 – Beginner

Strength A1. Rear Foot Elevated Goblet Split Squat 4×8/side, building A2. Parallette Tuck Hold 4 sets of 5-10 seconds shy of failure Conditioning 7 rounds for time: 1 Turkish Get Ups/side (24/16) 10 Alternating Reverse Goblet Lunges (24/16) 20 Russian… Read more »

Sunday 191208 – Experienced

Strength A1. Barbell Front Rack Russian Step Up 4×6/side A2. Triple Single Leg Broad Jump, 4 sets Conditioning 2 rounds for time: 10 Single Leg Squats 20 Power Cleans (115/75) 30 Ab-mat Sit Ups

Saturday 191207 – Experienced

Strength Tempo Bench Press (31X1) 5×5, building Note: Match or beat last week’s weight. Conditioning 3 rounds for time: 25 Push Ups 20 Toes to Bar (Rx+ 10 Bar Muscle Ups) 15 Box Jump Overs (24/20)