Workout of the Day – November 30 2014

001

LIFT:

Deadlift – 5 RM

WOD:

EMOM x 10

1 Clean & Jerk @ 75% 1RM

5 Burpees

002

Workout of the Day – November 29 2014

001

SKILL:

Push ups

WOD:

AMRAP in 15

10 Deadlift @ 60% of 5 RM

20 Box Jump Overs @ 24/20

10 Body Rows

003

Workout of the Day – November 28 2014

011

LIFT:

Press – 5 x 3

WOD:

Partner Chipper

50 Alternating Box Jumps @24/20

25 Unison burpees

50 KB Swings @ 24/16 kg (25 each)

25 Med Ball sit ups (each)

50 Alternating power cleans @ 115/75

002

Workout of the Day – November 27 2014

002

LIFT:

Back Squat – 3 x 5

WOD:

AMRAP in 12

3 pistols / leg

5 Ring dips

7 Box jump overs @ 24/20

9 Burpees

007

Workout of the Day – November 26 2014

008

SKILL:

3 x Resisted sprints

WOD:

Partner AMRAP in 10

1 min Wall Ball @ 20/14

1 min KB Swings @ 24/16 kg

– one partner per station –

– switch on the minute –

Score WB reps only

002

Workout of the Day – November 25 2014

003

LIFT:

Bench Press – 3 x 5

WOD:

Partner’s – alternate between exercises as necessary

1 min. AMRAP Thrusters @ 95/65

Handstand hold

– 30 second Rest –

4 Rounds

REST 2 min.

AMBAP in 3 minutes – alternating with partner

004

 

Workout of the Day – November 24 2014

007

LIFT:

Deadlift – 5 RM

WOD:

Partner EMOM x 8 min.

each partner completes both, working opposite of each other

5 Supine Body Rows

10 Box Jumps @ 24/20

Score rounds when both partners have completed the work in 1 minute.

010

Workout of the Day – November 23 2014

SKILL:

Rope climbs

WOD:

50-40-30-20-10

KB Swings @ 24/16 kg

V to Hollow body

001

Workout of the Day – November 22 2014

010

LIFT:

Press – 5 x 3

WOD:

Partner AMRAP in 8

1 Resisted sprint each

20 Partner Wall Ball (over rig) @ 20/14

Workout of the Day – November 21 2014

003

LIFT:

Back squat – 3 x 5

WOD:

Partner AMRAP in 15

40 squats

30 push ups

20 pistols

10 T2B

004