Workout of the Day

Tuesday 200310 – Experienced

Strength Alternating Front Rack Reverse Lunges 4×10, building Conditioning For time: 1,000/800 m Row 50 Dumbbell Box Step Ups (50/35) 25 Chest to Bar Pull Ups (Rx+ 15 Bar Muscle Ups)

Tuesday 200310 – Beginner

Strength Back Rack Split Squat 4×7/side, building Conditioning 15 minute EMOM: M1: 10 Goblet Squats (24/16) M2: 10/8 Calorie Echo Bike M3: 10/side Ski Jumps M4: 15 Ab-Mat Sit Ups M5: Rest

Monday 200309 – Beginner

Strength Deadlift 5×5, across (2.5-5 lbs heavier than prior week) Conditioning Complete 3 rounds of 2:30 minute AMRAP: 15/12 Calorie Row 12 Toes to Bar AMRAP Alternating Hang Dumbbell Snatch with Remaining Time (50/35) Rest 2:30 minutes

Monday 200309 – Experienced

Strength Sumo Deadlift 5×5, across (2.5-5 lbs heavier than last week) Conditioning Complete 4 rounds of 1:30 minute AMRAP: 7 Hang Squat Cleans (135/95) 5 Shoulder to Overhead 30 Double Unders Rest 1:30 minutes Note: Pick up where you left… Read more »

Sunday 200308 – Experienced

Strength A1. Wall Supported Split Leg Kick Up, 3 sets of practice A2. Ring Support L-sit, 3 sets of 10 seconds shy of failure (improve on last week by 1-3 seconds) A3. Kettlebell Pike Overs 3×8-10/side Conditioning 10 minute AMRAP:… Read more »

Sunday 200308 – Beginner

Strength A1. Kipping, 3 sets of max effort reps A2. Parallette Tuck Hold, 3 sets of 5-10 seconds shy of failure A3. Double Under, 3 sets of practice Conditioning 2 rounds for time: 100 Double Unders 50 Wall Balls (20/14)… Read more »

Monday-Sunday 200309-15 – Competition

Monday 3/9 Warm Up 3 rounds: 20 Alternating Wall Facing Shoulder Taps 15 Banded Good Mornings 5/side Single Arm Dumbbell Strict Press A1. Single Leg Romanian Deadlifts 5×5/side A2. Landmine Push Press 5×5/side, increasing B1. Hip Thrusts 3×10, building B2…. Read more »

Saturday 200307 – Beginner

Strength A1. Single Arm Dumbbell/Kettlebell Rows 3×10/side, across (5 lbs heavier than last week) A2. Single Arm Dumbbell/Kettlebell Press 3×10/side, across (5 lbs heavier than last week) Conditioning Every 60 seconds for 15 rounds: 3 Pull ups (Rx+ Chest to… Read more »