Workout of the Day – January 31 2016

007

SKILL:

Squat Ball

WOD:

AMRAP in 12

T2B

Front rack lunges @ 75/55

2-4-6-8-10 etc.

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Workout of the Day – January 30 2016

005

LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 8

Squat jumps 3-6-9-12-15-etc

30 Double under’s after each set

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Workout of the Day – January 29 2016

003

LIFT:

Front Squat – 5 x 2

WOD:

50 KB Swings @ 32/24 kg

40 Toes to Rings

30 Alternating DB Snatches @ 50/40

20 Wall ball @ 30/20

10 Strict HSPU

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Workout of the Day – January 28 2016

007

SKILL:

Tire flips

WOD:

10x

5 pull ups

10 box jumps @ 24/20

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Workout of the Day – January 27 2016

002

LIFT:

Bench Press – 3 x 5

WOD:

AMRAP in 15

15 Ball slams @ 20/15

15 Russian Twist per side @ 20/15

15 Goblet squats @ 24/16 kg

005

Workout of the Day – January 26 2016

017

LIFT:

Deadlift – 1 x 5

WOD:

50 Thrusters for time

– stop EMOM for 3 burpees-

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Workout of the Day – January 25 2016

006

SKILL:

Rope Climbs 5 x 2

WOD:

EMOM x 15

1 Hang clean

1 Front Squat

1 Jerk

– add weight every minute –

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Workout of the Day – January 24 2016

005

LIFT:

Press – 5 x 3

WOD:

EMOM x 12

A)  12 Push press @ 95/65

B) 12 K2E

C) 24 Double under’s

006

Workout of the Day – January 23 2016

LIFT:

Back Squat – 3 x 5

WOD:

15-12-9-6-3

Pendlay Row @ 135/95

1 Leg Deadlift / side @ 32/24 kg

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Workout of the Day – January 22 2016

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SKILL:

Double under EMOM for 10 min

WOD:

AMRAP in 10

T2B

OH Squat @ 95/65

2-4-6-8-10-12…etc Get as far up the ladder as you can

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