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WP Daily Workout
Barbell Warm-up Olympic Lifting: Every 2 minutes, for 12 minutes: Mid-Thigh Clean + Jerk Workout of the Day: 50 Double-unders Then, 4rds of 9 Deadlift 6 Hang Squat Clean 3 Shoulder to Overhead Then, 50 Double-unders
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Mobility: Shoulders Skill: Toes to Bar Workout of the Day: Every Minute on the Minute x 16min 1) 15 Russian Kettlebell Swings + 10 Goblet Squats 2) 20 Hand Plank Cross Knee to Elbow + 5 Plank Burpee 3) Run, Bike or Row x 60sec 4) Rest
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Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Push-up to High Knee Crunch 6 Squat to High Knee Raise Strength: Shoulder Press 3×10 @65-70% Workout of the Day: As Many Rounds and Reps as Possible in 5min of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2min and repeat for a total of...
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Warm-up: 200m Run then 3rds of: 5 Lunge Kicks each 10 Alternating Curtsy Squats 10 Shoulder Taps Strength: 4 sets 1a) Farmer’s Hold Dumbbell Bulgarian Split Squat x 6-8 @3111 1b) Strict Supinated Grip Pull-ups x 6-8 @3111 Workout of the Day: With a running clock, for individual times: 500m Row @4:00 500m Row @8:00...
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Warm-up: 3rds of: 4 Muscle Clean 4 Front Squat 4 Behind the Neck Press 4 Back Squat @32X1   Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% followed by one set of Back Squat x 3 reps @82% with no tempo Workout of the Day: 15 Power Clean 30 Air Squat 15 Front...
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Barbell Warm-up Strength: Every 90sec x 6 sets Power Clean + 2 Push Press + 2 Push Jerk *Focus here is the difference between the push press and push jerk. Do not fail any reps and focus on technique Workout of the Day: 4rds for time 100m Sprint 8 Push Press 8 Front Squat Rx...
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Warm-up: 200m Run then 30sec Plank Hold 100ft Single Arm Overhead Walk each Strength: 1a) Single Arm ½ Kneeling Dumbbell Press @2111 x 8 each 1b) Single Arm Dumbbell Row @2111 x 8 Workout of the Day: Every Minute on the Minute x 16min 1) 4 Plank Burpee + 8 Alternating Dumbbell Snatches 2) 5...
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Barbell Warm-up Take 10min to build to a moderately heavy Hang Squat Clean x 2 Workout of the Day: For total rounds and reps. 4 sets of 2min of work, 1 min of rest. Pick up where you left off. 5 Hang Squat Clean* 10 Toes to Bar 30 Double-unders *Use exactly 70% of your...
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Warm-up: 25 Jumping Jacks then 3rds of: 5 Strict Chin-ups 5 Kang Squats 5 Strict Press Strength: Sumo Deadlift @2212 3×5 Workout of the Day: 2rds for time 10 Deadlift (185/135) 20 Dumbbell Front Rack Reverse Lunges (35/20) 10 Deadlift 20 Dumbbell Push Press
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For the first year ever, we will be closed on Memorial Day. This was a decision that was not taken lightly, but it really comes down to YOUR safety. Since the vast majority of you have been doing at home workouts for the past two months, we do not think it’s responsible for you to...
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