Sep 23

Workout of the day

Strength

Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Front Squat

*build up to heavy complex *15 min

WOD

For Max Bike Calories 2 min clock 9 Ring Muscle Up 9 Hang Squat Clean 9 Burpee Over Bar Max Effort Bike Cal w/ remaining time -rest 1 min 2 min clock 7 Ring Muscle Up 7 Hang Squat Clean 7 Burpee Over Bar Max Effort Bike Cal w/ remaining time -rest 1 min 2 min clock 5 Ring Muscle Up 5 Hang Squat Clean 5 Burpee Over Bar Max Effort Bike Cal w/ remaining time -rest 1 min 3 min clock 3 Ring Muscle Up 3 Hang Squat Clean 3 Burpee Over Bar Max Effort Bike Cal w/ remaining time

*1:1 C2B Pull Up + Ring Dip *scale of 135/95 for HSC

Join us

Find the timeslot the works for you.

Can’t make it today?

Don’t let that hold you back—check out our body-weight workouts or look through our archive.