Workout of the Day

Monday 190107 – Experienced

Strength 1 and 1/4 Front Squats 5×5 (from floor), increasing Conditioning 2 minute AMRAP: Hang Clean (above the knee) (95/65) Rest 4 minutes 2 minute AMRAP: Row for Max Calories

Monday 190107 – Beginner

Strength Tempo Front Squats 5×5 (30X2), increasing Conditioning Complete 3 rounds of the following 2 minute AMRAP: 9 Toes to Bar 11 Hang Power Cleans (115/75) Burpees Over Bar with Remaining Time Rest 2 minutes

Sunday 190106 – Experienced

Strength A1. Floor Press Complex 1.0 4 sets/side of complex, increasing A2. Supinated Chest to Bar Pull Ups 4×5-7 Conditioning 7 rounds for time: 7 Burpees 7 Pull Ups 7 Box Jumps (24/20)

Sunday 190106 – Beginner

Strength A1. Barbell Bench Press 4×10, increasing A2. Tempo Pull Ups 4×5 (31X1) Conditioning 2 rounds for time: 15 Pull Ups 20 Dual Dumbbell Power Cleans (2×50/2×35) 35 Double Unders

Specialty 1/6-13/19

Endurance Sunday 1/6 “Relief Valve” For 6 rounds, complete the following every 5 minutes: Row 400/350 m 10 Kettlebell Deadlifts (24/16, Rx+ 32/24) 10 Russian Kettlebell Swings (24/16, Rx+ 32/24) 10 American Kettlebell Swings (24/16, Rx+ 32/24) Wednesday 1/9 “2nd… Read more »

Saturday 190105 – Beginner

Strength A1. Dual Kettlebell Sumo Deadlift 3×10, building A2. Single Arm Floor Press 3×7/side, building Conditioning 7 rounds for time: 7 American Kettlebell Swings (24/16) 9 Push Ups 11 Box Jumps (24/20)

Saturday 190105 – Experienced

Team Conditioning In Teams of 3, complete 12 rounds for time: 7 Toes to Bar 9 Deadlifts (205/145) 11 No Push Up Burpees Note: Alternate rounds with your teammates – each person will complete 4 rounds.