Workout of the Day

Monday 6/11/2018

Strength: Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more Conditioning: 21-15-9 for time: Hang Squat Cleans (115/75 lbs) Bar-Facing Burpees… Read more »

Wednesday 6/6/2018

15 minutes of skill work. (Pull Ups, pistols, rope climbs, double unders….) Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 40 Double-Unders 20/15 Calories of Rowing 40 Double-Unders 40/30 Calories of Rowing

Tuesday 6/5/2018

Strength: 5 sets of: Push Press x 4 reps Rest 2 minutes Build to today’s heavy 4 reps. Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse… Read more »

Friday 6/1/2018

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 3 reps 4×4 reps @ 80-88% 1xMax Reps @ 85% Conditioning: Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Row 20 Walking… Read more »

Wednesday 5/30/2018

Strength/Skill Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds,… Read more »

Tuesday 5/29/2018

Strength: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 5-10 seconds between singles) Build over the course of the 10 sets. Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders… Read more »