Workout of the Day

Thursday 191031- Beginner

Strength Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Overhead Squat with 3 second pause in bottom Rest Every 1:30 minutes for 6 sets: 1 Power Snatch + 1 Hang Squat Snatch Rest Every 1:30 minutes for… Read more »

Tuesday 191029 – Beginner

Strength A1. Dual Kettlebell Floor Press 4×10, building A2. Bent Over Supinated Barbell Row 4×10, building Conditioning 18 – 15 – 12 – 9 reps for time of: Calorie Row Burpee Over Erg Time Cap: 9 minutes

Tuesday 191029 – Experienced

Strength A1. Turkish Get Up 4×2/side, building A2. Weighted Pull Up 4×5, building Conditioning 15 minute alternating EMOM: M1: ME Calories Assault Bike M2: ME Pull Ups M3: ME Ring Dips M4: ME Windshield Wipers M5: ME Strict Bicep Curls

Monday 191028 – Beginner

Strength Back Squat 5×5, building Partner Conditioning 13 minute AMRAP: 10/side Single Arm Dumbbell Thrusters (50/35) 30 Ab-Mat Sit Ups 60 Double Unders Note: Partition reps as desired.

Monday 191028 – Experienced

Conditioning 7 minute AMRAP: 3/side Single Arm Strict Kettlebell Press (24/16) 9 Goblet Squats (24/16) 15/12 Calorie Row Rest 7 minutes 7 minute AMRAP: 12 Russian Kettlebell Swings (24/16) 12 Push Ups 24 Ab-Mat Sit Ups

Sunday 191027 – Experienced

Strength A1. Dual Kettlebell Cossack Squat 4×6/side A2. Strict Toes to Bar 4 sets of 2-3 reps shy of failure Conditioning For time: 200 Double Under Buy in + 4 rounds for time: 10 Front Rack Reverse Lunge (115/75) 10… Read more »

Sunday 191027 – Beginner

Strength Weighted Russian Step Up 4×8/side, building Conditioning 2 rounds of 3 minute AMRAP: 7 Step Ups 7 Hang Power Cleans (115/75) 7 Box Jump Overs (24/20) Rest 3 minutes