Workout of the Day Wallyball Using many of the same fault rules as volleyball, wallyball employs a medicine ball thrown over a volleyball net. The only approved throwing methods are the push press or thruster throw. Every member of the…

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Workout of the Day Complete as many rounds as possible in 18 minutes of: 200m sprint 5 pullups 10 pushups 15 back squats 20 standing hip extensions (weighted) Use the same weight for the back squats as for the hip…

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Workout of the Day Sumo Deadlift Find your 5 rep max. Use an 8-7-6-5-5 rep scheme then Max Rep Kipping Pull-ups Compare to 150904 Rhetoric Basketball “Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only.…

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Workout of the Day Tabata This Barbell with Me, Partner! 4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements: Front squats Bent-over rows Shoulder-to-overheads Sumo deadlift high pulls One partner works while…

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Workout of the Day 8 efforts, each for time of: 100 Meter Run Rest as needed between efforts Compare to 150917. Rhetoric Basketball 21-15-9 reps for time of: Deadlifts, 1 1/4 bodyweight Box jumps, 24″ box Using the same weight…

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