Workout of the Day

Wednesday, December 23rd

Strength – Every 1:30 for 9 mins: Back Squat10 Back Squats, 45% 1RM (taken from floor) Conditioning – 3 rounds for time of: 6 Turkish Get-ups, 53/35 lbs 10 Chest-to-bar Pull-ups 15 Kettlebell Swings, 53/35 lbs 50 Double Unders

Monday, December 21st

Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15… Read more »

Friday, December 18th

Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »

Monday, December 14th

Strength: A1) Front Rack Reverse Lunge 4×4/legA2) Jumping Air Squat 4×12A3) DB RDL 4×8 90sec rest b/w sets WOD: EMOM 12Minute 0 – 4: 2 High Hang Power CleanMinute 4-8: 2 Hang Power CleanMinute 8-12: 2 Power Clean