Workout of the Day – December 31 2016

004

WOD:

Fight Gone Bad

3 Rounds, rotating each minute

Wall ball @ 20/14

SDLHP @ 75/55

Box Jump @ 24/20

Push press @ 75/55

Row for Calories

-1 min rest between rounds-

Score total reps

012

Workout of the Day – December 30 2016

005

LIFT:

Power Clean – 1 RM

WOD:

Partners complete 5 Rounds each

A) 200m Row

B) plank hold

003

Workout of the Day – December 29 2016

001

LIFT:

Power Snatch – 3 RM

WOD:

8 Rounds

10 Burpees

20 walking lunges w/DB @ 45/30

30 Double under’s

010

Workout of the Day – December 28 2016

004

SKILL:

500m Row for time

WOD:

5 Rounds

30 sec. AMRAP tire flips

30 sec. AMRAP box jumps onto tire

30 sec. AMRAP wall ball (unbroken)

Rest as needed between rounds

006

Workout of the Day – December 27 2016

001

LIFT:

Clean & Jerk – 1 RM

WOD:

15-12-9

Thrusters @ 115/75

Ring dips

*complete 1 Rope climb after each set

008

Workout of the Day – December 23 2016

fb_img_1482462037870

LIFT:

Power Clean – 3 RM

WOD:

The 12 Days of Christmas

On the first day of Christmas my true love gave to me 1 Muscle up

On the second day of Christmas my true love gave to me 2 HSPU and 1 MU

On the third day of Christmas my true love gave to me 3 T2B, 2 HSPU and 1 MU.

On the fourth day of Christmas my true love gave to me 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the fifth day of Christmas my true love gave to me 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the sixth day of Christmas my true love gave to me 6 Goblet squats @ 32/24 kg, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the seventh day of Christmas my true love gave to me 7 Ball slams @ 20/15, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the eighth day of Christmas my true love gave to me 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the ninth day of Christmas my true love gave to me 9 KB Swings @ 32/24 kg, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the tenth day of Christmas my true love gave to me 10 Box Jump @ 24/20″, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the eleventh day of Christmas my true love gave to me 11 Deadlift @ 185/165, 10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

On the twelfth day of Christmas my true love gave to me 12 Calories on the Assault bike, 11 Deadlift, 10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring rows, 4 pistols, 3 T2B, 2 HSPU and 1 MU.

001

Workout of the Day – December 22 2016

003

SKILL:

Balance drills

WOD:

Complete 3 Rounds

10 T2B

20 Paralette pass thru

30 Russian Twist @ 16/12 kg

40 sit ups

50 KB Swings @ 24/16 kg

Rest 60 sec.

025

Workout of the Day – December 21 2016

010

LIFT:

Power Snatch – 5 RM

WOD:

1000m Row

30 Alternating pistols

15 Thrusters @ 95/65

-for time-

005

Workout of the Day – December 20 2016

001

LIFT:

Power Clean – 5 RM

WOD:

AMRAP in 15

50 ft of Broad Jumps

10 Wall ball @ 20/14

50 ft of Broad jumps

10 Ball slams @ 20/15

006

Workout of the Day – December 19 2016

006

SKILL:

Tire flips

WOD:

6 Rounds

10/5 Ring dips

Suicide sprint

-rest 45 sec-

016