Workout of the Day

Monday 190805 – Beginner

Strength A1. Push Press 5×5, building A2. Hanging Tempo Leg Raises 5×5-7 (31X1) Conditioning 10 rounds for time: 3 Strict Pull Ups 6 Burpees 9 Russian Kettlebell Swings (24/16) Time Cap: 12 minutes

Sunday 190804 – Beginner

Strength A1. Single Leg Kettlebell Circles 3×3 per side and direction A2. Slow Motion Reverse Lunges with Knee Lift 3×8/side Conditioning 12 minute AMRAP: 12 Alternating Dumbbell Snatches (50/35) 10 Alternating Dumbbell Box Step Ups (24/20) 10/8 Calorie Row

Sunday 190804 – Experienced

Strength A1. Dual Dumbbell Farmers Style Tempo Split Squat 4×5/side (30X1) A2. Single Arm Plank 4×20-30 seconds per side Conditioning 10 rounds for rime: 8 Alternating Reverse Lunges 8 Alternating Single Arm Russian Kettlebell Swings (24/16) 8 Alternating Single Arm… Read more »

Sunday-Sunday 190804-0811 – Specialty

Endurance Sunday 8/4 “Sludge 2.0” For time: 100 American Kettlebell Swings (24/16, Rx+ 50/Arm KB Sntach) 2000/1500 m Row 100 Wallballs (20/14) 1 Mile Run Wednesday 8/7 “Push, Pull, Lunge and Hold” Every 5 minutes, complete the following for 6… Read more »