Workout of the Day – July 31 2017

LIFT:

Bench Press – 3 x 5

WOD:

21-15-9

Power Cleans @ 115/85

Alternating pistols

Workout of the Day – July 29 2017

SKILL:

Muscle ups & progressions

WOD:

In 6 min Complete:

3 Rounds of

10 wall ball @ 20/14

20 walking lunge steps

30 Double under’s

-AMRAP burpees with the balance of the clock

REST 2 min

Repeat a second time 🙂

Workout of the Day – July 28 2017

LIFT:

Back Squat – 3 x 5

WOD:

80-60-40-20 Air squats

40-30-20-10 KB Swings  @ 24/16 kg

20-15-10-5 Box Jumps @ 24/20″

Workout of the Day – July 27 2017

LIFT:

10 min EMOM: 2 Snatch pull + 1 Snatch @ 75% 1RM

WOD:

400m Run

5 Rounds of

10 Burpees

10 T2B

then another 400m Run

Workout of the Day – July 26 2017

SKILL:

500m Row for time

WOD:

EMOM x 30

A) 5 strict pull ups

B) 15 deck squats

C) 15 Suitcase Deadlifts

D) 5 wall walks

E) 15 supermans

 

 

Workout of the Day – July 25 2017

LIFT:

10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt.

WOD:

5 Rounds

10 V ups

10 squat jumps

20 slingshots @ 16/12 kg

Workout of the Day – July 24 2017

LIFT:

Front Squat – 5 x 2

WOD:

“Rubber”

AMRAP in 18

3 Tire Flips @ 450/250

6 Burpees

12 Alt. DB Snatches @ 50/35

Workout of the Day – July 22 2017

SKILL:

Tire Flips

WOD:

EMOM to failure

1 Power Clean

1 Front Squat

1 Push press

-Every minute increase push press by 1 rep-

Workout of the Day – July 21 2017

LIFT:

Press – 5 x 3

WOD:

150 KB Swings @ 24/16 kg

100 Double under’s

50 Calorie Row

Workout of the Day – July 20 2017

LIFT:

Deadlift – 5 x 5

WOD:

21-15-9

OH Squat @ 95/115/135 & 65/85/95

Burpee pull ups