Workout of the Day – Thursday 7/2/15

2 Jul

DEADLIFT: 

Fast on the way up, then 3 sec pause just below knees on the way down. 

3 – 3 – 3 – 3

then 

AMRAP in 10 minutes of:

20 Double-Unders

10 Goblet Squats

5 Strict Pull-ups

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Workout of the Day – Wednesday 7/1/15

1 Jul

STRENGTH 1

EMOM for 12 minutes of:

Tuck Lever Hold or Knee Raise Hold (20-30 sec)

Chest-to-Wall Handstand (30-45 sec)

Alternate exercises each minute. 

STRENGTH 2

5 Rounds for Quality of:

2-6 Skin-the-Cat or 5-10 Strict Leg Lifts

20 Single-leg dumbbell Deadlifts + 10 sec pause on last rep each side (10/10)

CONDITIONING:

2 Rounds of:

1 min Plank

30 sec Superman

1 min Plank

30 sec Hip Bridge

1 min Plank

30 sec Bird-dog

Workout of the Day – Tuesday 6/30/15

30 Jun MATT

HIGH-HANG POWER SNATCH: 

Find 3 rep max

then

Overhead Squat:

Find 3 rep max

then 

Three Rounds for Time of:

500 m Row

20 Push-ups

20 Squats

20 AbMat Sit-ups

15 min limit

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