Workout of the Day – February 28 2018

SKILL:

Core Complex – 10x

WOD:

5 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP Double under’s

1 min AMRAP Burpees

Rest 1 min

Workout of the Day – February 27 2018

LIFT:

Bench Press – 3 x 5

WOD:

21-15-9

Squat cleans @ 155/115

T2B

Workout of the Day – February 26 2018

LIFT:

Back Squat – 3 x 5

WOD:

4 Rounds

15 DB Thrusters @ 50/35

45 double under’s

3 rope climb

Workout of the Day – February 25 2018

SKILL:

60 sec Max Effort Assault Bike

WOD:

5 Rounds

6 Snatch pull @ 90% 1RM

12 walking Lunge steps w/ barbell

Workout of the Day – February 24 2018

LIFT:

Push Press – 1RM

WOD:

24 min EMOM

ODD: 50 Ft Carmer Carry – HAP

EVEN: 40 Double under’s (sub 7 tick jumps)

Workout of the Day – February 23 2018

LIFT:

10 min EMOM: 2 Power Cleans + 1 Hang Squat Clean

WOD:

Max Calorie Assault Bike

15 sec sprint / 45 second rest

5 Rounds

Workout of the Day – February 22 2018

SKILL:

Muscle Up Skill Work – 10 min practice

WOD:

10 Rounds

10 KB Swing to Goblet Squat @ 24/16 kg

5 Broad Jumps

Workout of the Day – February 21 2018

LIFT:

Front Squat – 5 x 2

WOD:

18 min AMRAP

1 Power Snatch @ 135/95

3 HSPU (sub 1 wall walk)

5 Burpees

Workout of the Day – February 20 2018

LIFT:

10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch

WOD:

10 Rounds

10 pull ups

10 Box Jump @ 24/20

10 Air Squats

Workout of the Day – February 19 2018

FAMILY DAY SQUAT BALL OLYMPICS

WOD:

Teams of 4 – complete 2 Rounds

AMRAP in 3 – Max Sit ups (relay sets of 10)

AMRAP in 3 – Sled Push Relay @ 145

AMRAP in 3 – Max Ball Slams (relay sets of 10)

AMRAP in 3 – OH Farmer Carry Relay

Rest 3 min