Workout of the Day – December 31 2015

004

“Filthy Fifty”

50 Box Jumps @ 24/20

50 jumping pull ups

50 KB Swings @ 16 /12 kg

50 walking lunge steps

50 K2E

50 push press @ 45/30

50 back extensions

50 Wall ball @ 20/14

50 Burpees

50 Double under’s

005

Workout of the Day – December 30 2015

003

LIFT:

Press – 5 x 3

WOD:

Tabata these……..

KB Swings @ 24/16 kg

Double under’s

Goblet squats

008

 

Workout of the Day – December 29 2015

012

LIFT:

Back Squat – 3 x 5

WOD:

3 Rounds

30 Wall Ball @ 20/14

20 Burpee over bar

10 Push press @ 135/95

001

Workout of the Day – December 28 2015

006

SKILL:

Rope Climbs

WOD:

50 Calorie Row

40 DB Snatch @ 40/25

30 push ups

20 Box jumps @ 24/20

T2B

010

Workout of the Day – December 24 2015

xmas_02

LIFT:

Snatch – 7 x 1

WOD:

EMOM x 12

1 Squat clean @ 135/95

2 Hang Power Clean

3 Burpee over bar

002

Workout of the Day – December 23 2015

002

12 Days of Christmas

On the first day of Christmas my true love gave to me….

1 Muscle up

2 HSPU

3 T2B

4 pistols

5 Power cleans 2 115/85

6 Wall Ball @ 20/14

7 Pull ups

8 Squats

9 KB Swings @ 24/16 kg

10 Box Jumps @ 24/20

11 burpees

12 Split Jerk @ 115/85

001

 

Workout of the Day – December 22 2015

007

LIFT:

OH Squat – 5 x 2 @ 90%

WOD:

50 Double under’s

40 push ups

30 Ball slams 2 20/15

20 Cal. Row

-for time-

008

Workout of the Day – December 21 2015

009

LIFT:

Clean and Jerk – 7 x 1 @ 90%

WOD:

15-12-9 Back Squat at 225/155

6-3-1 Bar muscle ups

010

Workout of the Day – December 20 2015

008

SKILL:

Pistols – 5-4-3-2-1

WOD:

4 Rounds

50 Double under’s

10 paralette pass throughs

010

Workout of the Day – December 19 2015

013

LIFT:

Front Squat – 5 x 2 @ 90%

WOD:

AMRAP in 12

10 KB thrusters 2 24/16 kg

10 Body Rows

20 Mountain climbers

015