Workout of the Day

Sunday 191215 – Experienced

Strength A1. Barbell Back Rack Russian Step Ups 4×6/side A2. Box Jump with Single Leg Landing 4×4/side Conditioning 12 minute alternating EMOM: M1: 10 Alternating Dumbbell Box Step Ups (2×50/2×35)(20/16) M2: 15/12 Calorie Row M3: 8-10 No Push Up Burpee… Read more »

Sunday 191215 – Beginner

Strength A1. Goblet Lateral Lunge 4×8/side, building A2. Single Leg Medicine Ball Tuck-Up 4×8-10/side Conditioning Complete 4 rounds of 2 minute AMRAP: 8 Hang Power Clean (75/55) 12 Alternating Front Rack Reverse Lunges 20 Double Unders Rest 2 minutes

Sunday-Sunday 191215-1222 – Specialty

Endurance Sunday 12/15 Partner “Dork” 30 minute AMRAP: 60 Double Unders 30 American Kettlebell Swings (24/16, Rx+ 15/arm Kettlebell Snatch) 15 Burpees Note: Only one person working at a time. Alternate movements with your partner. For example Partner 1: 60… Read more »

Saturday 191214 – Beginner

Strength Complete 6 sets of the following Complex: 1 Push Jerk with 5 second pause in the catch + 2 Push Jerks Partner Conditioning 4 rounds for time: 20 Burpees 20 Hang Dumbbell Clean and Jerks (50/35) 40 Ab-Mat Sit… Read more »

Thursday/Friday 191212-13 – Beginner

Thursday 12/12 Strength Every 1:30 minutes for 6 sets complete 5 TNG Power Cleans, building Note: Match or beat last week’s heaviest weight lifted. Conditioning 15 minute alternating EMOM: M1: ME Echo Bike Calories M2: ME Box Jump Overs (24/20)… Read more »

Tuesday 191210 – Beginner

Strength A1. Snatch Grip Romanian Deadlifts 4×7, building A2. Commando Pull Ups 4×3-6/side Conditioning 8 minute AMRAP: 3 Strict Pull Ups 12 Hang Dumbbell Snatches (50/35) 24 Double Unders