Workout of the Day – June 30 2015

009

LIFT:

Bench Press – 3 x 5

WOD:

AMRAP in 8

Hang Power Clean @ 135/95

Every break, complete 10 burpees

017

Workout of the Day – June 29 2015

003

SKILL:

200m Repeats

WOD:

EMOM x 15

Press

Push Press

Split Jerk

012

Workout of the Day – June 28 2015

008

LIFT:

Deadlift – 1 x 5

WOD:

AMRAP in 10

200m Run

10 goblet squats @ 24/16 kg

10 pull ups ( body rows)

009

Workout of the Day – June 27 2015

LIFT:

Press – 5 x 3

WOD:

50-40-30-20-10

Flutter kicks

Ball slams @ 20/15

005

Workout of the Day – June 26 2015

SKILL:

Agility drills

WOD:

1200m Run

24 Thrusters @ 95/65

1200m Run

002

Workout of the Day – June 25 2015

004

LIFT:

Back Squat – 5 x 5

WOD:

EMOM x 12

2 Squat Cleans @ 135/95

3 Sprawls

001

Workout of the Day – June 24 2015

003

LIFT:

Snatch – 7 x 1

WOD:

“The Ghost”

6 Rounds

1 min Cal. Row

1 min AMRAP Burpees

1 min AMRAP Double under’s

Rest 1 min

005

Workout of the Day – June 23 2015

009

SKILL:

strict pull ups 2 x 3

WOD:

For time…

21 Deadlift @ 225/155

Run 300m

15 Deadlift

Run 300m

9 Deadlift

Run 300m

016

 

Workout of the Day – June 22 2015

009

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 8

10 Burpees

10 V to HB

20 KB Swings @ 24/16 kg

23

Workout of the Day – June 21 2015

001

LIFT:

Clean & Jerk – 7 x 1

WOD:

EMOM x 8 – alternate every minute

A) 5 pull ups & 5 dips

B) 10 cal. row sprint

002