Workout of the Day

Wednesday, December 13, 2017

Workout: For Time:
21 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
21 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
7 Rope Climbs
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
5 Rope Climbs
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
3 Rope Climb
15/12 Calorie Airdyne

Monday, December 11, 2017

Strength: Front Squats:
5x sets of 4 @ 90%
2 Strict Pullups + 2 Empty Barbell OHS

Workout: For Time :
100 Calorie Row
*Every 25 calories perform:
3 Chest to Bar Pull-ups
3 Squat Snatches (135/95)
2 Chest to Bar Pull-ups
2 Squat Snatches
1 Chest to Bar Pull-up
1 Squat Snatch

Accessory: 50 Kip Swings (Hollow / Arch) Hand Stand Hold X 5 Minutes

Tuesday, December 5, 2017

Skill: Every 30 Seconds for 5 Minutes
4-8 Kipping Handstand Push Ups

Workout: As Many Rounds As Possible In 15 Minutes of:
1 Legless to 10’+ 1 Regular Rope Climb to 15′
20/16 Calorie Airdyne (STANDING only)
4 Squat Cleans (155,105)

Monday, December 3, 2017

Strength: Deadlifts
6 x 6 Climbing from 50% of your 1RM
In between sets perform 10 Hollow Rocks + 15 Double Unders

Workout: 4 Rounds for Time of:
10 Toes to Bar
15 Hang Power Snatch (75/55)
400m Run
40 Unbroken Double Unders

Accessory: 
100 Hollow Rocks
100 Arch Rocks