Workout of the Day

A.
Warm Up
500m Row
20 Ring Rows
20 Ring Dips
20 Walking Lunges

B.
16 Min EMOM
Odd – 1.1.1.Power Squat Cleans (singles w/2-3 seconds rest in between reps);
Even – 10 Wall Balls + 5 Box Jumps

C.
Partner WOD – 3 Rounds Each
12 Deadlifts (135/75)
10 Power Cleans
8 Front Squat
6 Push Press
30 Double Unders
Using on barbell, Partner A completes a full round while Partner B holds a plank (hold plank while partner works, and rest while partner rests), then switch. FOCUS ON FORM, NOT SPEED.

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 20 Ring Rows 20 Ring Dips 20 Walking Lunges

B. 16 Min EMOM Odd – 1.1.1.Power Squat Cleans (singles w/2-3 seconds rest in between reps); Even – 10 Wall Balls + 5 Box Jumps

C. Partner WOD – 3 Rounds Each 12 Deadlifts (135/75) 10 Power Cleans 8 Front Squat 6 Push Press 30 Double Unders Using on barbell, Partner A completes a full round while Partner B holds a plank (hold plank while partner works, and rest while partner rests), then switch. FOCUS ON FORM, NOT SPEED.

A.
Warm Up
500m Row
20 Ring Rows
20 Ring Dips
20 Walking Lunges

B.
16 Min EMOM
Odd – 1.1.1.Power Squat Cleans (singles w/2-3 seconds rest in between reps);
Even – 10 Wall Balls + 5 Box Jumps

C.
Partner WOD – 3 Rounds Each
12 Deadlifts (135/75)
10 Power Cleans
8 Front Squat
6 Push Press
30 Double Unders
Using on barbell, Partner A completes a full round while Partner B holds a plank (hold plank while partner works, and rest while partner rests), then switch. FOCUS ON FORM, NOT SPEED.