Workout of the Day – September 30 2017

LIFT:

OH Squat – 5 x 2

WOD:

Partners (1 person working)

100 T2B

75 Burpee Box Jump

100 Push Jerk

*200m Run every 4 minutes (together)

Workout of the Day – September 29 2017

LIFT:

Front Squat – 5 x 2

WOD:

Partners

3 Rounds

20 stone to shoulder – rep for rep

150 Double under’s – 1 person works

 

Workout of the Day – September 28 2017

SKILL:

1 mile RUN

WOD:

3 Rounds

60 sec plank

30 Hollow Rock

60 sec plank

30 sit ups

Workout of the Day – September 27 2017

LIFT:

Clean & Jerk – 7 x 1

WOD:

Tabata Wall Ball

Rest 1 min

Tabata Assault Bike

Workout of the Day – September 26 2017

LIFT:

Press – 5 x 3

WOD:

EMOM x 20

1 Power clean + 1 hang Power clean + 1 Push jerk

Workout of the Day – September 25 2017

SKILL:

Handstand / HS walk

WOD:

6 Rounds

200m Run

4 Muscle ups

6 HSPU

8 Burpees

Workout of the Day – September 24 2017

LIFT:

Deadlift – 5 x 5

WOD:

EMOM x 16

A) 10 pistols

B) 15 deck squats

C) 10 seated box jumps

D) Rest

Workout of the Day – September 22 2017

SKILL:

Rope climbs

WOD:

20 min Ladder

Front rack lunges @ 95/65

Push press

Burpee over bar

-add 1 rep per round for 20 minutes-

Workout of the Day – September 21 2017

LIFT:

Back Squat – 3 x 5

WOD:

Partners – 7 min AMRAP

A) max calories Assault Bike

B) AMRAP KB swings @ 24/16 kg

-switch as needed-

Score both results

REST 5 MIN

AMRAP in 3 min

Ball slams @ 20/15

1 person working at  a time. Score total of both partners.

Workout of the Day – September 20 2017

LIFT:

Snatch – 7 x 1

WOD:

15 Rounds

4 strict pull ups

4 Dual DB / KB strict press

-for strength & quality