Workout of the Day

Tuesday 191105 – Beginner

Strength Back Squat 5-5-4-4-2-2, building Partner Conditioning 12 minute AMRAP: 15 Russian Kettlebell Swings (24/16) 15 Wall Balls (20/14) Note: Alternate rounds with your partner.

Tuesday 191105 – Experienced

Strength A1. Dual Kettlebell Cossack Squat 4×6/side A2. Box Jump with 90 degree turn 4×4/side Conditioning 5 rounds of 1 minute AMRAP: 5 Back Squats (from floor, 185/125) Calories on Rower with Remaining Time Rest 2 minutes

Monday 191104 – Beginner

Strength A1. Dual Dumbbell Push Press 4×8, building A2. Single Arm Ring Row 4×8/side, building Conditioning 14 minute AMRAP: 3 Strict Pull Ups 6 Burpees 9 Box Jumps (24/20)

Monday 191104 – Experienced

Strength Tempo Bench Press (31X1) 4×8, building Conditioning 18 minute alternating EMOM: M1: ME Strict Pull Ups M2: ME Echo Bike Cals M3: ME Ring Dips M4: ME Alternating Dumbbell Hang Clean and Jerk (50/35) M5: ME Mountain Climbers M6:… Read more »

Sunday 191103 – Beginner

Strength Weighted Russian Step Up 4×8/side, building Conditioning 3 rounds for time: 10 Power Cleans (115/75) 20 Reverse Lunges (115/75) 30/25 Calorie Row Time Cap: 10 minutes

Sunday 191103 – Experienced

Strength Muscle Snatch 5×3, building Power Snatch 5×2, building Conditioning 3 rounds for time: 10 Power Snatches (75/55) 10 Overhead Alternating Reverse Lunges (75/55) 50 Double Unders Time Cap: 7 minutes