Workout of the Day – January 31 2017

018

LIFT:

Deadlift – 5 x 5

WOD:

100 Double under’s

10-9-8-7-6-5-4-3-2-1

KB Highpull @ 24/16 kg

Ball slams @ 20/15

then…

100 Double under’s

024

Workout of the Day – January 30 2017

012

Skill:

2 x sled sprints

WOD:

20 min EMOM – alternating

odd: 5 Russian step ups per leg (HAP)

even: 10 V ups

013

Workout of the Day – January 29 2017

001

LIFT:

Bench Press – 3 x 5

WOD:

25 Double under’s

25 squats

25 Double under’s

25 Hang Power Cleans @ 95/65

25 Double under’s

25 squat thrusts

25 Double under’s

002

Workout of the Day – January 28 2017

010

LIFT:

Back Squat – 3 x 5

WOD:

60 Calorie Row

20 Shoulder to OH @ 155/115

013

Workout of the Day – January 27 2017

005

SKILL:

Tire Flips

WOD:

AMRAP in 12

4 C2B pull ups

8 Alternating DB snatch @ 40/25

16 Russian Step ups @ 40/25

009

Workout of the Day- January 26 2017

004

LIFT:

Snatch – 7 x 1

WOD:

AMRAP in 16

4 T2B

8 KB Swings @ 32/24 kg

12 GHD sit ups (weighted Abmat situps)

005

Workout of the Day – January 25 2017

020

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 7

10 Burpees

20 Walking lunge steps

006

Workout of the Day – January 24 2017

015

SKILL:

Core Complex – 10x

WOD:

Complex 5 Rounds of the following complex:

10 KB Swings @ 24/16 kg

1 pull up (strict and/or weighted)

15 KB Swings

2 pull ups

25 KB Swings

3 pull ups

50 KB Swings

Rest 60 seconds

023

Workout of the Day – January 23 2017

006

LIFT:

Clean & Jerk – 7 x 1

WOD:

10 min EMOM

4 T2B

8 Push press @ 95/65

12 squats

031

Workout of the Day – January 22 2017

004

LIFT:

Front Squat – 5 x 2

WOD:

25 Pull ups

50 Box jumps @ 24/20

100 OH Squats @ 45/35

50 Cal. Row

25 Pull ups

-15 min cap-

007