Wednesday is Partner Day

A. Warm Up
500m Row
50 Banded Good Mornings

B. Strength
5×7 Deadlift

C. Partner WOD
20 Min AMCAP (As Many Cals As Possible)

Partners A Rows/Rides the entire time while Partner B completes the following:
20 Kettlebell Swings
10 Wall Balls
10 Box Jump
10 Leg Raises

When Partner B completes the work, partners switch positions. Repeat for 20 mins.
Keep track of total calories rowed as a team.

D.
100 Sit Ups

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 500m Row 50 Banded Good Mornings

B. Strength 5×7 Deadlift

C. Partner WOD 20 Min AMCAP (As Many Cals As Possible)

Partners A Rows/Rides the entire time while Partner B completes the following: 20 Kettlebell Swings 10 Wall Balls 10 Box Jump 10 Leg Raises

When Partner B completes the work, partners switch positions. Repeat for 20 mins. Keep track of total calories rowed as a team.