Workout of the Day

Specialty 2/17-2/24/19

Endurance Sunday 2/17 “Hold Your Split” 3.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Push Ups 2 – Ring Rows 3 – Med Ball Cleans 4 – Russian Kettlebell Swings… Read more »

Saturday 190216 – Beginner

Skill A1. Double Under Practice 4×60 seconds A2. Overhead Squat Practice 4×10, across (work on perfect positions at light to moderate load) Conditioning 15 minute AMRAP: 1/side Turkish Get Up(24/16) 15 Air Squats 30 Lateral Box Skip Overs (12 inches)

Tuesday 190212 – Experienced

Strength A1. Push Press 5×5, across at challenging weight A2. Bench or Box Supported Tempo Dumbbell or Kettlebell Row (21X1) 5×5/side, increasing Conditioning In 18 minutes, build to a heavy single of the following barbell complex: 3 Hang Power Cleans… Read more »

Tuesday 190212 – Beginner

Strength A1. Dumbbell Split Jerk 5×5/side, building A2. Single Arm Ring Row 5×5/side Partner Conditioning 12 minute AMRAP: 3/side Single Arm No Push Up Burpees 5 Toes to Bar 7 Box Jumps (24/20) Note: Alternate rounds with your partner.

Monday 190211 – Experienced

Strength A. Cossack Squats 2×5/side, Goblet Hold if possible B. Back Squat: In 15 minutes, build to a heavy set of 10 for the day. Partner Conditioning 10 Total Rounds, alternate rounds: 5 Squat Snatches (95/65) 10 No Push Up… Read more »

Monday 190211 – Beginner

Strength A. 2×10 Sumo Stance Tempo Goblet Squats (31X1) B. Back Squat 5×5, across (70% of 1 RM) Conditioning 3 rounds of 90 seconds work: 15 Air Squats 10 Wall Balls (20/14) AMRAP with remaining time on Rower (Calories) Rest… Read more »