Workout of the Day

Tuesday 190521 – Beginner

Strength A1. Renegade Row 4×8/side, increasing A2. Double Under Practice: 4 sets of 1:30 – 2 minutes Partner Conditioning 15 minute AMRAP: 5 Pull Ups 10 Alternating Dumbbell Snatches (50/35) 20 Double Unders Note: Alternate rounds with your partner.

Monday 190520 – Experienced

Strength Every 2 minutes for 6 sets: 3 Overhead Squats (same weight across at heaviest set from last week) Conditioning 16 minute alternating EMOM: M1: 5 Squat Cleans (AHAP) M2: Rest M3: 50 Double Unders M4: Rest

Monday 190520 – Beginner

Strength Hang Squat Clean 6×3 with 3 second pause in bottom of squat, building Conditioning 8 minute AMRAP: 4 Toes to Bar (Rx+ 8 Toes to Bar) 8 Medicine Ball Cleans (20/14)

Sunday 190519 – Experienced

Strength Single Arm Dumbbell Bench Press with Static Dumbbell Hold in Opposite Arm 4×12/side, across Conditioning 8 minute AMRAP: 2 Devils Press (2×50/2×35) 10/8 Calorie Row 4 Devils Press (2×50/2×35) 10/8 Calorie Row 6 Devils Press (2×50/2×35) 10/8 Calorie Row…

Sunday-Sunday 190519-26 – Specialty

Endurance Sunday 5/19 “Sunday Funday” Every 5 minutes for 6 rounds complete: 48 Mountain Climbers 24 Double Unders (Scaled: Echo Bike) 12 Single Arm Dumbbell Thrusters (6/am with 50/35) 24 second Hollow Hold (Rx+ 24 Hollow Rocks) 48 Toe Taps… Read more »