by Khany Le | Apr 19, 2020 | workout of the day
Front Squat On the 1:30 x 7 Sets On the 0:00: 3 Reps On the 1:30: 1 Rep On the 3:00: 3 Reps On the 4:30: 1 Rep On the 6:00: 3 Reps On the 7:30: 1 Rep On the 9:00: 12 Reps Conditioning “Complex Fran” For Time: 6 Bar Muscle-ups 9 Chest to Bar Pull-ups 12 Pull-ups 21...
by Khany Le | Apr 17, 2020 | workout of the day
Beast Builder On the 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Conditioning AMRAP 20: 20 Wallballs (9/6) 20 Alternating Single Arm Power Snatches (22.5/15) 20 Box Jumps (24″/20″) 20 Single Arm Dumbbell...
by Khany Le | Apr 16, 2020 | workout of the day
Gymnastics Skill 5 Rounds: 2:30 Machine of Choice Choose From One of the Below ——————- Option 1: 1 Strict Ring Muscle-up 3 Kipping Ring Muscle-ups 5 Strict Ring Dips Option 2: 40-50% Max Ring Muscle-ups Option 3: 4 Pull-ups 3 Toes...
by Khany Le | Apr 15, 2020 | workout of the day
“Grunt Work” Week #2 Back Squat On the 0: 9 Reps On the 2: 7 Reps On the 4: 5 Reps On the 6: 3 Reps On the 8: 1 Rep On the 9: 1 Rep On the 10: 1 Rep On the 11: 1 Rep On the 12: 1 Rep On the 13: 1 Rep On the 14: 1 Rep Week #2 in our progression. Last week,...
by Khany Le | Apr 14, 2020 | workout of the day
Jerk Balance 3 Sets of 3 Technique loads, focusing on positioning. Split Jerk Complex On the 1:30 x 7 Sets: 1 Pausing Split Jerk (2s) 1 Split Jerk Conditioning (Teams of 3 with a 30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 21 Burpee Box Jump...
by Khany Le | Apr 13, 2020 | workout of the day
Box Front Squats (On the 0:00) On the Minute x 7: 2 Box Front Squats Technique loads, focusing on speed off the box. Front Squat Complex (On the 9:00) On the 2:00 x 5 Sets: 1 “One and One Quarter” Front Squat 1 Front Squat Conditioning For Time: 5 Rounds...
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