Workout of the Day

Tuesday 190723 – Experienced

Strength Cluster Back Squats: 5 sets of 3.2.2 reps, re-rack and rest no more than 10 seconds in between reps, building Partner Conditioning 12 minute AMRAP: 6 Dual Dumbbell Deadlifts (2×50/2×35) 6 Dual Dumbbell Squat Hang Cleans (2×50/2×35) Note: Alternate… Read more »

Tuesday 190723 – Beginner

Strength Back Squat Waves 3-2-1, building 3-2-1, building Note: 2nd wave should be heavier than 1st wave. Partner Conditioning 20 minute AMRAP: 50/40 Calorie Row 50 Wall Balls (20/14) 50 Russian Kettlebell Swings (24/16) Note: Partition reps with your partner… Read more »

Sunday 190721 – Experienced

Strength A1. Freestanding Handstand Hold 4x 3-5 attempts (~60 seconds) A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds A3. Farmers Carry Knee Lifts 4×10/side (AHAP) Conditioning 3 rounds for time: 15 Toes to Bar 20 Alternating Single Arm Overhead Reverse… Read more »

Sunday 190721 – Beginner

Strength A1. Ring Support Hold 3×10 seconds shy of failure A2. Hanging Strict Leg Raises 3×8-10 Conditioning 10 minute AMRAP: 10 Alternating Dumbbell Snatches (50/35) 5/side Single Arm Overhead Dumbbell Sit Ups 10 No Push Up Burpees