Workout of the Day

Specialty 3/10-3/17/19

Endurance Sunday 3/10 “EMOM This 2.0” 35 minute alternating EMOM: M1 – 30-50 Double Unders M2 – 30 second Hollow Hold M3 – 10-15 Ring Rows + Max Effort Plank Hold M4 – 14 Alternating Dumbbell Snatches (50/35) M5 –… Read more »

Tuesday 190305 – Experienced

Strength A1. 4 sets of: 2 Push Press + 2 Push Jerk + 1 Split Jerk, across but heavier than last week A2. Single Arm Dumbbell Row 4×10/side A3. Handstand Walk or Handstand Hold Practice 4×30-60 seconds Conditioning 7 minute… Read more »

Tuesday 190305 – Beginner

Strength A1. Tempo Strict Pull Up (21X1) 3×5-10 A2. Dumbbell Split Jerk 3×5/side, building Note: Compare to 2/12/19. Partner Conditioning 16 minute AMRAP: 16 Kipping Pull Ups 24 Push Ups 32 Calorie Row Note: Partition reps evenly with your partner.

Monday 190304 – Beginner

Strength Back Squat 4×5* (77-78% of 1 RM) Note: For your last set, perform max reps. Conditioning 4 rounds for time: 8 Deadlifts (11/75) 8 Front Squats (115/75) 8 Burpees Over the Bar Time Cap: 8 minutes

Monday 190304 – Experienced

Strength Every 2 minutes for 8 minutes: 10 Back Squats, across (aim for same weight as last week) Partner Conditioning For 4 rounds alternate 750/600 m Rows with your partner Note: Goal is for each partner to increase their 500m… Read more »