Workout of the Day

Tuesday 190604 – Experienced

Strength A1. HSPU Progression 4×8-10 A2. Hanging Hollow Hold 4×30 seconds Conditioning 4 rounds for time: 7 Chest to Bar Pull Ups 7 Burpees 14/12 Calorie Row Time Cap: 9 minutes

Tuesday 190604 – Beginner

Strength A1. Plate Deficit Push Ups 4×8-10 (21X1) A2. Single Arm Dumbbell Row 4×8/side, building Conditioning 8 minute AMRAP: 5 Hang Dual Dumbbell Power Cleans (2×50/2×35) 5 Burpees 5 Pull Ups

Monday 190603 – Beginner

Strength Hang Squat Clean + Front Squat, 4 sets of 2 (1+1), building Conditioning 12 minute alternating EMOM: M1: 5 Back Squats (205/135) M2: 10 Box Jumps (24/20) M3: 15 Wall Balls (20/14) M4: Rest

Sunday 190602 – Beginner

Strength A1. Single Arm 3 second Eccentric Landmine Press 4×8/side, building A2. Parallette Tuck Hold 4×20-30 seconds Conditioning For time: 1 Mile Run 1,000 m Row