Workout of the Day – September 30 2016

005

LIFT:

Clean & Jerk – 7 x 1

WOD:

AMRAP in 10

1 Rope climb

5 Push press @ 70% BW

5 Burpee box overs @ 24/20

2 Rope climbs

5 Push press

5 Burpee box overs

3 Rope climbs

etc…..

007

Workout of the Day – September 29 2016

004

 

WOD:

“The Bear Complex”

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

011

Workout of the Day – September 28 2016

014

LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 10

20 Double unders

10 V to Hollow Body

5 Strict HSPU

003

Workout of the Day – September 27 2016

007

LIFT:

Bench Press – 3 x 5

WOD:

1000m Row

3x

10 Weighted step ups @ 95/65 BB

10 push ups

then complete…

1 mile Run

010

Workout of the Day – September 26 2016

010

SKILL:

core complex x 10

WOD:

suicide sprint

20 DB Hang Cleans @ 45/25

suicide sprint

15 DB Hang Cleans

suicide sprint

10 DB Hang Cleans

suicide sprint

5 DB Hang Cleans

014

Workout of the Day – September 25 2016

001

LIFT:

Deadlift – 1 x 5

WOD:

12-9-6-3

push jerk @ 135/95

ball slams @ 30/20

KB Swings @ 32/24 kg

011

Workout of the Day – September 23 2016

006

SKILL:

Tire Flips – 50m for time

WOD:

5X

30 sit ups

15 Straight Leg Deadlifts @ 115/85

007

Workout of the Day – September 22 2016

001

LIFT:

Back Squat – 3 x 5

WOD:

EMOM x 16

A) 12 wall ball @ 20/14

B) 12 Box jumps @ 24/20

003

Workout of the Day – September 21 2016

004

LIFT:

Snatch – 7 x 1

WOD:

AMRAP in 1 min Squat jumps

1 min Rest

AMRAP in 1 min KB Swings @ 32/24 kg

Rest 1 min

Complete 5 Rounds

006

Workout of the Day – September 20 2016

002

SKILL:

Sled Races

WOD:

1 min AMRAP HSPU (strict)

Rest 30 sec.

1 min AMRAP burpees

Rest 30 sec.

1 min AMRAP paralette dips

Rest 30 sec.

1 min AMRAP Double under’s

Rest 30 sec.

011