Workout of the Day

Sunday 190113 – Beginner

Strength A1. Barbell Bench Press 4×8, increasing (heavier than last week) A2. Tempo Pull Ups 4×5 (30X3) Conditioning 3 rounds of 2 minute AMRAP: 5 Burpee Kipping Pull Ups 10 Box Jump Overs (24/20) Rest 2 minutes Note: Pick up… Read more »

Saturday 190112 – Beginner

Strength A1. Farmers Carry Walking Lunges 4×20, increasing (10/side) A2. Double Under Practice 4×2 minutes Conditioning 10 rounds for time: 5 Russian Kettlebell Swings (24/16) 10 Ab-Mat Sit Ups 5 Box Jumps (24/20) Time Cap: 15 minutes

Saturday 190112 – Experienced

Strength Back Rack Step Ups 4×8/side, across (plates stacked to below knee height) Conditioning Complete 4 rounds, 2 minutes to complete the following: 20 Double Unders 10 Dual Dumbbell Power Cleans (2×50/2×35) 10 Burpees Over Dumbbells Rest 2 minutes

Specialty 1/13-20/19

Endurance Sunday 1/13 “All I Need” 6 rounds, complete one round every 5 minutes: 45 seconds of Toe Taps to a Medball (goal = 85-100) 14 Med Ball Cleans (20/14) 7 Burpees over Med Ball Wednesday 1/16 “Weep Holes” 35… Read more »

Tuesday 190108 – Beginner

Strength Every 90 seconds for 8 sets: 3 Hang Power Snatches with 3 second pause in the catch Conditioning 8 minute AMRAP: 8 Dumbbell Snatches (50/35) 12/10 Calorie Row

Tuesday 190108 – Experienced

Strength Every 2 minutes for 8 sets: 1 Power Snatch with 3 second pause at mid-shin + 1 Hang Power Snatch with 3 second pause in the catch Partner Conditioning 2 rounds for time: 40 Alternating Dumbbell Snatches (50/35) 40… Read more »