Workout of the Day

Saturday 200229 – Beginner

Strength A1. Single Arm Dumbbell or Kettlebell Rows, 3×10/side, across A2. Single Arm Dumbbell or Kettlebell Press 3×10/side, across Conditioning 15 minute AMRAP: 5 Pull Ups 10 Push Ups 30 Double Unders

Tuesday 200225 – Beginner

Strength Barbell Front Rack Split Squat 4×7/side, building Conditioning Complete 3 rounds of 2 minute AMRAP: 12 Toes to Bar 12 Alternating Goblet Reverse Lunges (24/16) Row for Calories with Remaining Time Rest 2 minutes

Monday 200224 – Beginner

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than last week) Partner Conditioning 12 minute AMRAP: 5 Hang Power Cleans (95/65) 5 Burpee Box Jump Overs (24/20)

Monday 200224 – Experienced

Strength Sumo Deadlift 5×5, across (2.5 – 5 lbs heavier than last week) Conditioning Complete 4 rounds of 2 minute AMRAP: 3 Strict Pull Ups 6 Hang Power Cleans (135/95) 9/7 Calorie Row Rest 2 minutes

Monday-Sunday 200224-01 – Competition

Monday 2/24 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 200223 – Experienced

Strength A1. Chest to Wall Handstand Hold, 3 sets of 10 seconds shy of failure A2. Ring Support L-sit, 3 sets of 10 seconds shy of failure A3. Kettlebell Pike Overs 3×8-10/side Conditioning 10 minute AMRAP: 10 Dumbbell Box Step… Read more »