Workout of the Day – May 31 2018

LIFT:

Deadlift – 3 RM

WOD:

Row Sprints 30-20-10 Calories

50 Double under’s after each Row

Workout of the Day – May 30 2018

SKILL:

Farmer Carry Technique

WOD:

Teams of 3

75 Laps Farmer Carry – HAP

8 Burpees EOMOM together

Workout of the Day – May 29 2018

LIFT:

Bench press – 3 RM

WOD:

Teams of 3

3:00 Assault Bike Max Calories (switch @ 60 sec)

3:00 Rest

6:00 Max Cal (switch @ 30 sec)

3:00 Rest

9:00 Max Cal (switch @ 20 sec)

Workout of the Day – May 28 2018

LIFT:

Back Squat – 3 RM

WOD:

3 Rounds

400m Run

30 DB Snatch @ 50/35

30 Air Squats

1 min Rest b/w rounds

Workout of the Day – May 27 2018

SKILL:

Bar Muscle Ups / Progressions

WOD:

10 Rounds

5 Push press @ 75/55

5 Thruster @ 75/55

1 Rope Climb

-30 second Rest b/w rounds-

Workout of the Day – May 26 2018

LIFT:

Snatch – 1 RM

WOD:

5 Rounds

15 sec max reps Pendlay Row @ 115/75

45 sec slow Recovery Band Rows

Workout of the Day – May 25 2018

LIFT:

OH Squat – 5 RM

WOD:

Core Strength

3 Rounds

20 Hollow Rock

15 sec L-Hang

1 Suicide Run

 

Workout of the Day – May 24 2018

SKILL:

Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops

WOD:

1 Mile Run

75 Wall Ball 20/14

50 Burpee Box Jumps @ 24/20

Workout of the Day – May 23 2018

LIFT:

Clean & Jerk – 1 RM

WOD:

“Baseline”

500m Row

40 squats

30 sit ups

20 push ups

10 pull ups

Workout of the Day – May 22 2018

LIFT:

Front Squat – 5 RM

WOD:

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

3-6-9-12-15 Dips