Workout of the Day – December 31 2017

SKILL:

2000m Row

WOD:

5-4-3-2-1 Rope Climbs

10-8-6-4-2 Pistols

50-40-30-20-10 KB Swings @ 24/16 kg

Workout of the Day – December 30 2017

LIFT:

OH Squat – 5 x 2

WOD:

Plank

Ball slam @ 20/15

Mountain climbers

DB Snatch @ 50/35

*1st Round 60 second intervals – Rest 1 min

**2nd Round 45 sec intervals – Rest 1 min

***3rd Round 30 second intervals

Workout of the Day – December 29 2017

LIFT:

Clean & jerk – 7 x 1

WOD:

6 min AMRAP

10 Front Rack Lunges @ 75/55

10 push ups

20 tuck jumps

-Rest 2 min-

Complete 2 Rounds

 

Workout of the Day – December 28 2017

SKILL:

Pistols 5-4-3-2-1

WOD:

3 Rounds of “Cindy”

then 2 Rounds of

6 HSPU

24 KB Swings @ 24/16 kg

then 3 Rounds of

15 box jump

5 T2B

then 2 Rounds

20 Wall ball @ 20/14

20 sit ups

Workout of the Day – December 27 2017

LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 6

3 Push Jerk @ 135/95

9 Burpee Box Jump @ 24/20

Workout of the Day – December 24 2017

LIFT:

Press – 5 x 3

WOD:

12 Days of Christmas

1- Muscle up

2- HSPU

3- T2B

4- pistols

5- ring rows

6- goblet squats @ 32/24

7- ball slams @ 20/15

8- pull ups

9- KB Swings @ 32/24

10- Box jump @ 24/20

11- Deadlift @ 185/135

12- Calories on the Assault Bike

Workout of the Day – December 23 2017

SKILL:

Rope climb technique – 2 min AMRAP

WOD:

AMRAP in 10

3-6-9-12-15-18…etc increasing by 3 reps every round

OH Squat @ 95/65

T2B

Workout of the Day – December 22 2017

LIFT:

Deadlift – 3 x 8

WOD:

3 Rounds

24 Calorie Row

8 Front Squats @ 185/135

Workout of the Day – December 21 2017

LIFT:

Bench Press – 3 x 5

WOD:

“Rowing Randy”

3 Rounds

25 Power Snatch @ 115/75

500m Row

Workout of the Day – December 20 2017

SKILL:

10 Rounds of Core Complex

WOD:

EMOM x 20 – heavy but perfect form

1 Squat clean

1 Thruster

1 Push jerk