Workout of the Day

Tuesday 190312 – Beginner

Strength A1. Tempo Strict Pull Up (22X2) 3×5-10 A2. Dual Dumbbell Floor Press 3×10, building Conditioning 9 minute AMRAP: 9 Hang Power Cleans (95/65) 9 Shoulder to Overhead (95/65) 12/9 Calories on Rower

Tuesday 190312 – Experienced

Strength A1. 3 Push Jerk + 2 Split Jerk, 4 sets, across – heavier than last week A2. Single Arm Dumbbell Row 4×8/side, building Conditioning 10 minute AMRAP: 5 Chest to Bar Pull Ups 10 Push Ups 20 Double Unders

Monday 190311 – Experienced

Strength Every 1:45 minutes for 4 sets: 10 Back Squats, across (aim for same weight as last week) Conditioning Complete 3 rounds of the following 1:30 minute AMRAP: 7 Power Snatches (75/55) 7 Overhead Squats (75/55) Rest 1:30 minutes Note:… Read more »

Monday 190311 – Beginner

Strength Back Squat 4×5* across (80% or 1 RM) Note: On your last set perform max reps. Partner Conditioning 4 rounds for time: 30 Air Squats 30 Burpees 30 Wall Balls (20/14) Note: Partition reps as desired with your partner…. Read more »

Sunday 190310 – Beginner

Strength Overhead Barbell Reverse Lunges 5×5/side, building Conditioning 4 rounds for time: 10 Dual Kettlebell Alternating Push Presses (2×24/2×16) 10 Toes to Bar 10/side Lunges Time Cap: 10 minutes

Sunday 190310 – Experienced

Strength A1. Dual Barbell Farmers Reverse Lunge 3×7/side, building A2. Half Kneeling Bottoms Up Kettlebell Press 3×12/side, across Partner Conditioning For time: 50/40 Calorie Row 50 No Push Up Burpee Box Jumps (24/20) 50 Dual Dumbbell Power Cleans (2×50/2×35) 50/40… Read more »