Workout of the Day – October 31 2016

001

LIFT:

10 min EMOM of 1 Snatch pull + 1 Squat snatch

WOD:

“The Ghost”

6 Rounds

1 min AMRAP Row for calories

1 min AMRAP burpees

1 min AMRAP Double under’s

-Rest 1 min-

008

Workout of the Day – October 30 2016

009

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 10

10 Power Snatch @ 95/65

20 Double under’s

013

Workout of the Day – October 29 2016

002

SKILL:

500m Row for time

WOD:

EMOM x 20

A) 10 Deadlift @ 185/135

B) 5 C2B pull ups

C) 10 Box Jump @ 24/20

D) 5 HSPU

007

Workout of the Day – October 28 2016

001

LIFT:

Jerk – 5 x 1

WOD:

AMRAP in 3

OH Squats @ 95/65

-Rest 1 min-

AMRAP in 3

Double under’s

-Rest 1 min-

AMRAP in 3

Russian twist @ 16/12 kg

005

Workout of the Day – October 27 2016

009

LIFT:

10 min EMOM of 1 Squat clean + 1 Hang power clean

WOD:

10 Rounds

5 thrusters @ 135/95

10 walking lunge steps

014

Workout of the Day – October 26 2016

001

SKILL:

Turkish get up 1-1-1-1-1

WOD:

5 Rounds

20 Calorie Row

10 Box Jumps @ 24/20

5 Squat cleans @ 185/135

007

Workout of the Day – October 25 2016

001

LIFT:

Front Squat – 5 x 2

WOD:

30-20-10 Supine Body Rows

15-10-5 Ring push ups

010

Workout of the Day – October 24 2016

005

LIFT:

Bench Press – 3 x 5

WOD:

AMRAP in 10

10 Pendlay Row @ 115/85

20 KB Swings @ 24/16 kg

007

Workout of the Day – October 23 2016

009

SKILL:

Sled pulls

WOD:

AMRAP in 15

20 OH walking lunges @ 45/25

10 V to Hollow body

5 HSPU

010

Workout of the Day – October 22 2016

001

LIFT:

Deadlift – 1 x 5

WOD:

Tabata KB Thrusters (alt. hands)

-Rest 1 min-

Tabata Mountain climbers

-Rest 1 min-

Tabata shuttle run

005