Workout of the Day

Tuesday 181218 – Beginner

Strength A1. Front Squat 4×6, building A2. Half Kneeling Single Arm Kettlebell/Dumbbell Press 4×8/side, building Conditioning For time: 50 Thrusters (75/55) 500/400 m Row Time Cap: 8 minutes

Tuesday 181218 – Experienced

Strength Hang Squat Cleans 8-10×1, increasing up to 1 RM for the day Conditioning Complete 4 rounds of 1 minute work, 2 minutes rest: 8-10 Handstand Push Ups (Rx+ Strict) Wall Balls (25/16) w/ Remaining Time

Monday 181217 – Beginner

Strength A1. Deadlift 6×3, across A2. Strict Chest to Bar Pull Ups 6×3-5 Conditioning 12 minute Alternating EMOM: M1 – 10 Dual Dumbbell Cleans (2×50/2×35) M2 – 10 Pull Ups M3 – 10 No Push Up Burpee Box Jump Overs… Read more »

Monday 181217 – Experienced

Strength A1. Mixed Grip Weighted Chin Over Bar 4×5-6 A2. Single Arm Kettlebell Tempo Deadlifts (3131) 4×8/side, building Conditioning For time: 30 Deadlifts (225/155) 30 Pull Ups 30 Burpees Over Bar Time Cap: 9 minutes

Sunday 181216 – Experienced

Strength A1. Feet Elevated Parallette Push Ups 4×8-10 A2. Max Wattage Assault Bike Sprint 4×10-15 second sprint to reach max wattage Conditioning 12 minute EMOM: M1 – 200/175 m Row M2 – 200/175 m Row M3 – 30 second Farmers… Read more »