Posted by & filed under Workout of the Day.

Great job to everyone who competed last night and through out the day!  It’s not too late to sign up for the open and join in the fun ;)  You have until Monday evening.



Dynamic Warmup & Mobility: Minute 0 – 20
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Front Squat 1-1-1-1-1-1 (Session 4 of 4)

Today is a great day to test yourself and possibly see if you can establish a new Max Effort. Otherwise, work up to a Strong effort.

7 Minute AMRAP:
5 Kettlebell Swings
5 Goblet Squats
5 Kettlebell Swings
5 Goblet Squats
15 Strict Sit ups

E2MO2Mx20 Min
8 DB Box Step over 20″ (50/35)
5 Overhead Squat (135/95) (from Ground)
3 Chest to Bar Pull-up

Then Choose Between Accessory A. or B. Depending on your specific weaknesses, you can not do both you must choose one or the other. Be honest with yourself, the only way you can progress as an athlete is to address your weaknesses!

Accessory Option A. (Strength option)
3 Rounds not for time
10 GH Raise
10 RKC Swings (AHAP)
8 Sumo Stance Good Mornings (pick weight, be smart)

Accessory Option B. (Cardio/Endurance/Lactate Threshold Option)
5 Rounds:
10 Cal AB/or Rower (choose whichever you need more work on)
10 burpees
1 Min rest between rounds
(Must increase pace each round, learn how to pace at higher intensities, this does not mean go slow on the first couple rounds)

Complete 5 Rounds starting every 4th Minute
200m Run
10 Kettlebell Swings
10 Goblet Squats
15 Strict Sit Ups