Workout of the Day

Tuesday 200303 – Experienced

Strength A1. Alternating Forward and Backward Kettlebell Lunges 4×5/side, building A2. Strict Toes to Bar 4×8-10 Conditioning 10 minute AMRAP: 10 Pull Ups 10 Goblet Box Step Ups (24/16) 20 Ab-Mat Sit Ups

Tuesday 200303 – Beginner

Strength A1. Dual Dumbbell Front Rack Split Squat 4×7, building A2. Reverse Lunge Isometric Hold 4×30 seconds/side Conditioning 12 minute AMRAP: 20/16 Calorie Row 40 Double Unders 20 Alternating Goblet Dumbbell Reverse Lunges (50/35)

Monday 200302 – Experienced

Strength Sumo Deadlift 5×5, across (2.5 – 5 lbs heavier than last week) Conditioning For time: 50/40 Calorie Row 25 Hang Power Snatches (75/55) 25 Overhead Squats (75/55)

Monday 200302 – Beginner

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than prior week) Conditioning 2 rounds for time 25 Box Jump Overs (24/20) 25 Hang Power Cleans (115/75)

Monday-Sunday 200302-08 – Competition

Monday 3/2 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 »

Sunday 200301 – Beginner

Strength A1. Kipping Swings, 3 sets of max effort reps A2. Parallette Shoot Throughs 3×6-8 Conditioning 7 rounds for time: 10 Air Squats 10 No Push Up Burpees 10 Hang Dumbbell Snatch (50/35)

Sunday 200301 – Experienced

Strength A1. Handstand Bail 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 15 minute alternating EMOM: M1: 30-45 seconds Handstand Hold M2:… Read more »