Workout of the Day – November 30 2015

012

LIFT:

Snatch – 7 x 1 @ 90%

WOD:

Partner Chipper!

50 Alternating Ball slams @ 20/15

25 Unison burpees

50 Unison KB Swings @ 24/16 kg

25 Med ball sit ups each

50 Alternating OH Squats @ 95/65

013

Workout of the Day – November 29 2015

003

SKILL:

Core Complex – 10 sets

WOD:

2 min AMRAP Front Squat @ 135/95

Run 200m

3 min AMRAP lunges

Run 200m

4 min AMRAP Cleans 135/95

004

Workout of the Day – November 28 2015

012

LIFT:

OH Squat – 6 x 3 @ 85%

WOD:

Row 1000m

– then –

5 Rounds

25 Double under’s

10 squat jumps

002

Workout of the Day – November 27 2015

018

LIFT:

Clean & Jerk – 7 x 1 @ 90%

WOD:

“Choose your own Adventure”

A) Burpees – AMRAP in 7

OR/

B) 30 Manmakers for time @ 35/25

001

Workout of the Day – November 26 2015

007

SKILL:

Agility drills

WOD:

4 Rounds

250m Row

10 Box Jumps @ 24/20

1 Clean @ 90% 1RM

016

Workout of the Day – November 25 2015

011

LIFT:

Front Squat – 6 x 3 @ 85%

WOD:

Tabata this….

V-ups

KB Swings @ 24/16 kg

Slingshots

001

Workout of the Day – November 24 2015

LIFT:

Bench press – 3 x 5 @ 85%

WOD:

10-9-8-7-6-5-4-3-2-1

Burpees

OH Lunge / leg @ 45/25

 

Workout of the Day – November 23 2015

010

SKILL:

Pull ups 5 x 5

WOD:

3 Rounds

50 squats

50 Cal Row

003

Workout of the Day – November 22 2015

012

LIFT:

Deadlift – 1 x 5

WOD:

2-4-6-8-10-12-14…. etc

Tire Flips

HSPU

AMRAP in 10

013

Workout of the Day – November 21 2015

001

LIFT:

Press – 3 x 5 @ 85%

WOD:

3 Rounds

10 Push press @ 115/75

25 KB Swings @ 24/16 kg

006