Workout of the Day

012418

WARM UP: 4 rds- 10 kneeling press DB oh walking lunge 5 black burns MOBILITY: 3 rds: 15 pull aparts/ 10 halos pec smash- 2 mins STRENGTH: 5 rds- Fitness: 5 DB push press + 3 push jerk Competition: 4… Read more »

012318

WARM UP: 3 rds- 10 air squats 10 ring rows 10 pull aparts 10 halos MOBILITY: super front rack- 2 mins STRENGTH: front squat 5×5 @60%, 3 sec negative. For time: 800m run 10 pull ups 20 goblet squats 24/ 16kg… Read more »

012218

WARM UP: 500m row MOBILITY: partner t spine opener- 3 x 10 secs lat smash- 2 mins SKILL: kettlebell clean and jerk, power clean and push jerk Death by Clean and Jerk Fitness: Kettlebells, 16/ 12kg Competition: Barbell, 40/ 25kg On… Read more »

011918

WARM UP: Burgener MOBILITY: shoulder distraction- 2 mins 3 rds- 5 banded pass through’s, 15 pull aparts. STRENGTH: Power snatch, find 1RM. *no press outs allowed* AMRAP 8 10 DB hang power cleans 25 double unders ACCESSORY: tabata- hollow hold/… Read more »

011818

WARM UP: 3 rds- 10 MB cleans 12 push ups 15 sit ups STRENGTH: Clean complex EMOM 12- Clean pull + hang clean + Clean For time: 1000m row 30 alt DB snatch 40/ 25# 750m row 20 alt DB… Read more »

011718

WARM UP: 3 rds- 10 MB cleans 15 KBS MOBILITY: super front rack- 2 mins KB ankle distraction- 2 mins STRENGTH: front squat 6×3 Build up to heavy triple. “Half 17.5” 5 RFT: 9 thrusters 40/ 25kg 35 double unders

011618

WARM UP: alternating tabata of plate jacks/ jump rope MOBILITY: shoulder warm ups with PVC into SKILL of strict press. STRENGTH: strict press Fitness: EMOM 8- 3 DB/ KB strict press + 3 push press. Competition: EMOM 8- 3-5 reps,… Read more »

011518

WARM UP: 3 rds- 10 tempo air squats (3 sec neg.) 10 Superman’s 10 mountain climbers MOBILITY: Pigeon- 2 mins Foam roll- 2 mins STRENGTH: Fitness: every 2 mins for 7 rds- 12 (heavy) dbl KB swings Competition: deadlift 5-5-5-3-3-2…… Read more »

011218

WARM UP: tabata- MB clean MOBILITY: lat smash- 2 mins banded tricep smash- 2 mins STRENGTH: Clean. 12 mins to find 3rm touch and go. “Tabata This” Row Air squat pull ups push ups double unders (cut amount single unders… Read more »

011118

WARM UP: 500m row MOBILITY: hip distraction- 2 mins IT band roll out- 2 mins STRENGTH: Every 3 mins for 5 rds- 6 strict pull ups (weighted) 8 DB rows For max reps: AMRAP 2: alt DB snatch 50/ 35#… Read more »