Workout of the Day

Monday 190909 – Beginner

Strength A. Push Press: Find a 5 RM for the day. B. 2 minute AMRAP: Strict Pull ups Conditioning 2 rounds of 2:30 minute AMRAP: 5 Pull Ups 5 Hang Power Cleans (115/75) 5 Shoulder to Overhead (115/75) Rest 5… Read more »

Sunday 190908 – Experienced

Strength A1. Max Wattage Assault Bike 4×10-15 seconds A2. Single Leg Lateral Hop with 2 second pause 4×4/side A3. Supinated Tuck Hold 4×20-30 seconds Conditioning 10 minute AMRAP: 10 Hang Power Cleans (115/75) 10 Alternating Front Rack Reverse Lunges (115/75)… Read more »

Sunday 190908 – Beginner

Strength A1. Suitcase Carry Knee Lifts 3×10/side, building A2. Quadruped Plank Shoulder Taps 3×10/side A3. Single Arm Ring Row 3×10/side Conditioning 12 minute alternating EMOM: M1: 10-12 Dual Kettlebell Sumo Deadlifts (2×24/2×16) M2: 10-12 Alternating Single Arm No Push Up… Read more »

Tuesday 190903 – Experienced

Strength Back Squat 6×3, across (AHAP) Conditioning 3 sets of 1:30 minute AMRAP: 10 Deadlifts (135/95) 5 Power Cleans (135/95) 15 Wall Balls (20/14) Rest 3 minutes Note: Pick up where you left off each round.

Tuesday 190903 – Beginner

Strength Overhead Squat 5×5, building Note: Compare to 8/13/19. Conditioning 8 rounds for time: 5 Goblet Squats (24/16) 10 Russian Kettlebell Swings (24/16) 5 Box Jumps (24/20) 10 Ab-Mat Sit Ups