Today is a Work Day!

A. Warm Up
1000m Row
50 Tri Push Downs
50 Banded Pull Aparts
50 Lat Pull Downs

B.
6×4-6 Bench (4-5 second negative)

C.
3 Sets
15-20 DB Bench (light weight)
10 Ab Rollouts
4-6 Weighted Pull Ups

D.
Partner WOD
1,2,3…..6,7,8
Partner A performs the Clean and Press, while Partner B simultaneously performs Wall Balls. When complete, they switch. When finished, both partners do the 5 PUs, 5 SUs, and 5 ASs together.

Clean and Press
Wall Ball
5 Push Up & Sit Up & Air Squat

Resistance is a key factor when you look at any successful training system. You have to learn how to accommodate resistance. There are various tools that can help you with this resistance accommodation. Weight releasers, chains, bands, and different specialty bars can all be used. When you learn about all of these different tools, it… [Continue Reading]

13 Best Strength Training Articles of 2015

Another year has come and gone at ConjugateFitness, and the people have spoken… In this post, we’ve pulled together the 13 most popular articles on the ConjugateFitness blog in 2015. Yep… this is the stuff you can’t miss out on. Coming in #1 (by far) is… #1 – [Swipe] ConjugateFitness Best Special Exercises So… how do we… [Continue Reading]

13 Hamstring and Knee Injury Mistakes

Louie Simmons has created the strongest gym in the WORLD Westside Barbell®. That being said he is constantly evolving his coaching knowledge and training methods. In today’s post, we share Louie Simmons’ Podcast on the importance of developing a strong posterior chain. IN THIS EPISODE YOU’LL LEARN – 13 HAMSTRING INJURY PREVENTION MISTAKES: Lack of… [Continue Reading]

A. Warm Up 1000m Row 50 Tri Push Downs 50 Banded Pull Aparts 50 Lat Pull Downs

B. 6×4-6 Bench (4-5 second negative)

C. 3 Sets 15-20 DB Bench (light weight) 10 Ab Rollouts 4-6 Weighted Pull Ups

D. Partner WOD 1,2,3…..6,7,8 Partner A performs the Clean and Press, while Partner B simultaneously performs Wall Balls. When complete, they switch. When finished, both partners do the 5 PUs, 5 SUs, and 5 ASs together.

Clean and Press Wall Ball 5 Push Up & Sit Up & Air Squat

A. Warm Up
1000m Row
50 Tri Push Downs
50 Banded Pull Aparts
50 Lat Pull Downs

B.
6×4-6 Bench (4-5 second negative)

C.
3 Sets
15-20 DB Bench (light weight)
10 Ab Rollouts
4-6 Weighted Pull Ups

D.
Partner WOD
1,2,3…..6,7,8
Partner A performs the Clean and Press, while Partner B simultaneously performs Wall Balls. When complete, they switch. When finished, both partners do the 5 PUs, 5 SUs, and 5 ASs together.

Clean and Press
Wall Ball
5 Push Up & Sit Up & Air Squat