Workout of the Day 3 October 2017

Workout of the Day 3 October 2017

GENERAL PHYSICAL PREPARATION WARM UP 3 Rounds 10  Pull Ups or 5 Muscle Ups (Bar or Ring) 10 Goblet Squats 10 KBS 10  KB Lateral Squats METABOLIC CONDITIONING Metcon (Time) For Total Time Run 800 Meters 40 Russian KBS (70/53/35) 15 Strict Pull-ups Rest 2:00 Run 800...
Workout of the Day 2 October 2017

Workout of the Day 2 October 2017

GENERAL PHYSICAL PREPARATION WARM UP 2 Rounds 10 Strict Pull Ups 8 Ring Dips/Holds Then 2 Rounds 3 Muscle Cleans 3 Push Press 3 Power Cleans 3 Squat Cleans 3 Front Squats 3 Push Press 3 Squat Clean Thrusters STRENGTH/SKILL Front Squat 1 + 1/4 (3RM) * Take 5-6 sets to...
Workout of the Day 29 September 2017

Workout of the Day 29 September 2017

GENERAL PHYSICAL PREPARATION WARM UP EMOM 10 ODD Minutes: Pistols x 40s EVEN Minutes: Kipping x 40s STRENGTH/SKILL PCL + FS + J * work up to +10-15lbs of the weight you will be using in the metcon * rest 90 seconds METABOLIC CONDITIONING Dr. Feelgood (Time) For time:...
Workout of the Day 28 September 2017

Workout of the Day 28 September 2017

GENERAL PHYSICAL PREPARATION WARM UP Run 400 meters Then, 20 Russian Swings 20 Goblet Squats 20 Push-ups 20 Walking Lunges Then, Run 400 meters STRENGTH/SKILL Strict Press (6 X 3) * add 5lbs from last week * every 60 seconds METABOLIC CONDITIONING Metcon (No Measure)...
Workout of the Day 27 September 2017

Workout of the Day 27 September 2017

GENERAL PHYSICAL PREPARATION WARM UP Run 400 2 Rounds 5 Ring Dips/Holds 8 Toes to Bar STRENGTH/SKILL Metcon (No Measure) EMOM 10 Even:  Max Pull Ups (alternate grips each time) Odd:  Chest Facing Wall Handstand Hold, Handstand Walk, or Shoulder Taps METABOLIC...