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Happy Labour Day

Workout of the Day

Context: Practice

Mobility: Shoulder

Strength: 1-1-1-1-1-1-1 Push Press increasing weight to max if possible

Super Set: 3-3-3-3-3-3-3 weighted pistols or progression 3 reps, increase weight for each set

Metabolic Conditioning: “Bishop at Sunset”

8 minute AMRAP

6 Dumbbell Push Press
14 Wall Balls
50m Bumper Plate Farmer Carry

Rx              25/45 lbs DB/plate, 14/20 WB
Zone 3      15/25 lbs, 10/14
Zone 2       10/15 lbs, 8/10
Zone 1        Scale as needed

Scaling Guide: 3 – 6 Rounds. Scale Up: 53lb / 35lb kettlebell

Optional ‘Cash Out’: 400m run with a medball

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