Workout of the Day – Sunday January 31st
Warm up 3 rounds 45/15 Air squats Inchworms Groiners Jumping jacks Strength OHS 5x4 Conditioning 4 rounds 10 DB thruster 50/35 12 burpee over DBs
2021 01 30
Workout of the Day – Saturday January 30th
Warm Up 3 rounds 10 pass thrus 15 PVC OHS 20 kip swings 250m row Conditioning For time (40min time cap) 1 snatch 115/75 2 bar muscle ups or pullups 3 box jumps 4 clean and jerks 115/75 5 bar facing burpees 6 push press 115/75 7 Toes to bar…
2021 01 29
Workout of the Day – Friday January 29th
Warm up 8 minutes 8 PVC snatch 15 med ball sit ups 8 PVC hang snatch 1 min plank 10 PVC push press 12 sit up Strength Bench press 5x5 Conditioning For time 21-15-9 power snatch 95/65 HSPU Rest 3 min 9-15-21 thrusters 95/65 box jumps
2021 01 28
Workout of the Day – Thursday January 28th
Warm up 8 minutes 15 squats 10 toes to bar 12 PVC push press 1m plank 5 burpees 20 windshield whipers Strength Deadlift 5x4 Conditioning 3 rounds 50 Double unders 30 wallballs 15 HR push ups
2021 01 27
Workout of the Day – Wednesday January 27th
Warm up 8 minutes 4 burpees 20sec left side plank 10 push ups 20sec right side plank 7 tempo squat (61x1) 15 sit ups Strength Strict Press 3x5 2x4 Conditioning For time 10-9-8-7-6-5-4-3-2-1 Toes to bar KBS 53/35 1 min rest 8-7-6-5-4-3-2-1 C2B pull ups power cleans 105/75 1 min…
2021 01 26
Workout of the Day – Tuesday January 26th
Warm up 8 minutes 6 PVC push jerk 20 v-ups 6 PVC hang cleans 20 supermans 8 PVC thrusters 30sec hollow hold Strength Front Squat 3x6 2x5 Conditioning 5 rounds 7 deadlifts 175/125 14 toes to bar 21 KBS 53/35
2021 01 25
Workout of the Day – Monday January 25th
Warm up 8 minutes 12 PVC deadlift 20 sit ups 12 PVC good mornings 20 Russian twists 12 PVC thrusters 30sec hollow rocks Strength Hang power clean 5x3 Conditioning 15min AMRAP 20 burpees 20 front squats from the floor 125/85 20 HSPU 50 double unders
2021 01 24
Workout of the Day – Sunday January 24th
Warm up 2 rounds 500m row 10 pass thrus 10 ring rows 5 inchworms with push up 5 jump squats Strength Clean pull + squat clean + hang squat clean x 5 Conditioning 12min EMOM 1) 50 double unders 2) 8 clean (at 75% of today's heaviest) 3) 10 burpee…
2021 01 23
Workout of the Day – Saturday January 23rd
Warm up 3 rounds, 30 sec each air squats sit ups shoulder taps burpees Conditioning For time 22 back squat 135/85 22 t2b 22 Front squat 135/85 22 t2b 22 thruster 135/85 22 t2b 22 burpees to 6in target
2021 01 22
Workout of the Day – Friday January 22nd
Warm up 2 rounds 10 PVC muscle snatch 4 burpees 20 v-ups 1min plank 8 tuck jumps 20sec pull up bar hang Strength 2 power snatch + 1 snatch x 5 Conditioning For time 500m row 30 front squat 95/65 30 box jump 24/20 30 STO 95/65 30 KBS 53/35…
2021 01 21