Workout of the Day

052418

WU: tabata- alternate between walking lunges and wall balls MOB: Lat smash- 2m STRENGTH Front squat 5-3-1-5-3-1 Second wave heavier than the first. For time: 21-15-9 Wall balls 20/14# Box jumps

052318

WU: 800m run MOB: athlete’s choice- 5 mins AMRAP 7 7 DB P cleans 50/35 7 pull ups Finisher: 3x500m row/ 400m run Rest exactly 2 mins Goal is same time each set

052218

WU: AMRAP5 for quality- DB oh walk 20 pull aparts 20s passive hang STRENGTH: Strict press 5×5 @40×1 Build to a weight you can maintain for all 5 sets Every 2 mins for 5 rds: 200m run 7/7 arm db… Read more »

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’s 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 »