Workout of the Day

052118

WU: 1 min jumping jacks 1 min walking lunges 1 min jumping jacks 1 min plank 1 min jumping jacks 1 min alternate between high knees in place and butt kicks in place SKILL: Kip, Kipping high knees, T2B, KBS… Read more »

051818

WU: Tabata BW movements of choice. Alternate each round between your choice of push ups, pull ups, squats, lunges, burpees, sit ups) Mobility: athlete‚Äôs choice- 5 mins Strength/Skill: TGU 3×3 5 Rounds: 5 Double KB front squats (3s hold at… Read more »

051718

WU: 4 rounds- 5 KB Deadlifts 15 Russian Swings 25 jumping jacks MOB: 3 rounds- 6 cat cows 10 Banded good mornings Skill: Deadlift (5-7 mins on PVC, another 5 mins on barbell. work different positions and tempos to hone… Read more »

051618

WU: 3 rounds- 5 banded pass thrus 10 banded pull aparts 5 banded tempo OH Squats (5s down) Skill: Snatch Strength: Every 2 mins for 20 mins- Competition: 3 Snatches (all singles, no touch and go) Fitness: 3 power snatches… Read more »

051518

WU: 3 rounds- 5 Tempo Squats (5 secs down) 5 Tempo Push-ups (5s down) 10 plate halos (5 each way) Mobility: 20 groiners wrist/ front rack stretches SKILL: front squat/ squat therapy Strength: Front squat 5×5 *Score is the total… Read more »

051418

WU: 800 m run Mobility: -Calf smash on KB- 2 mins -banded hamstring stretch- 2 mins Skill: Kipping swing / Kipping pullup HELEN 3 RFT: 400 M Run 21 KBS 24kg/16kg 12 Pullups

051118

WU: 5 Min Jump rope practice (Single-unders, high knees, skipping) MOB: -KB Hamstring stretch on box (2 min) -foam roll calves (2 min) FOR TIME: 100 Russian KBS 90 DU (2 for 1 singles) 80 KB Clean 70 DU 60… Read more »

051018

WU: 4 rds- 6 strict push ups 6 strict pull ups (8 ring rows) 100m run STRENGTH: Bench Press 5×5 *Score is total weight across your 5 heaviest sets. TT: 1000m row RECOVERY: Twisted cross- 90s/ side LaX ball pec… Read more »

050918

WU: 800 m run MOB: Wrist stretches FITNESS: Every 2m for 20m- 2 DB hang Clean + Push press + Push Jerk *build to moderate weight, and maintain throughout. COMPETITION: Every 2m for 20m- Clean + Hang Clean + Push… Read more »

050818

WU: 3 rounds- 5 halos 10 OH walking Plate Lunge 15 Air Squats MOB: Alternate between down dog and puppy dog (2 min) EMOM 6 8 Plate GTO Amrap Plate Burpee -90s Rest- EMOM 6 6 MB Clean 20/ 14#… Read more »