• MONDAY   Context: Practice – Why working on skills outside workouts is so important for progress Skill Practice Warm Up: 8 min. Ring dip and muscle up progressions. Stre

  • FRIDAY   Context: Practice –  Strict means strict. 10 min. Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5

  • THURSDAY   Context: Practice –  Workouts with ‘rest’ are good days to go a bit ‘heavier’ for a round or two 10 min. Dynamic Warm Up Option: in a circle around the gym fl

  • WEDNESDAY   Context:  Competition- It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts. 10 min. Dynamic Warm Up Option: After 3 minutes of mo

  • TUESDAY   Context: Practice – Practice movements before the metcon 12-15 min. Dynamic Warm Up Option: 10 reverse lunge steps, 10 sit ups, 10 ring rows, and 1L straddle compres

  • FRIDAY   Context:  Competition-  Why breaking up sets in the middle is better than resting between movements. 10 min. Dynamic Warm Up Option: 15 pvc pass through, 30 sec forea

Workout Of the Day

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