Workout of the Day – June 30 2018

LIFT:

Clean & Jerk – 7 x 1 @ 80% 1RM

WOD:

3 Rounds

10 Pendlay row @ 115/85

20 Calorie Row

30 KB Swings @ 24/16 kg

Workout of the Day – June 29 2018

SKILL:

Plank Wars

WOD:

400m Front Rack Dual KB Carry

-every drop complete 20 squats before continuing-

Workout of the Day – June 28 2018

LIFT:

Front Squat – 5 x 3 @ 75%

WOD:

AMRAP in 7

15/10 Cal Assault Bike

50 Foot OH Walking Lunge @ 45/25

50 Double under’s

Workout of the Day – June 27 2018

LIFT:

Press – 3 x 10 @ 65% 5RM

WOD:

Complete 3 Rounds

10 KB Swings @ 24/16 kg

1 Bar MU (sub ring MU / strict pull up)

15 KB Swings

2 Bar MU

25 KB Swings

3 Bar MU

50 KB Swings

-1 min Rest-

 

Workout of the Day – June 26 2018

SKILL:

Rope Climbs

WOD:

10 Rounds

12 thrusters @ 95/65

6 burpee O/B

1 Rope Climb

Workout of the Day – June 25 2018

LIFT:

Deadlift – 5 x 5 @ 75%

WOD:

-Row 750m-

3 Rounds of

5 renegade row

10 alt. pistols

-Row 750m-

Workout of the Day – June 24 2018

LIFT:

Bench Press – 3 x 10 @ 65% 5RM

WOD:

AMRAP in 12

5 Broad Jump

10 T2B

20 Slingshots @ 16/12 kg

40 Double under’s

Workout of the Day – June 23 2018

SKILL:

3 x 20 sec plate hop drills

WOD:

4 Rounds

400m Run

30 DB Power Cleans @ 40/30

30 Wall Ball @ 20/14

-Rest 1 min between rounds-

BENCHMARK:

“Elizabeth”

21-15-9

Cleans @ 135/95

Ring Dips

 

Workout of the Day – June 22 2018

LIFT:

Back Squat – 5 x 5 @ 75% 5RM

WOD:

Row 500m – 400m – 300m – 200m – 100m

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

Workout of the Day – June 21 2018

LIFT:

Hang Power Snatch – 1 RM

WOD:

5 Rounds

12 sec Max Effort Push ups (fast)

48 sec Slow Recovery PVC Floor Press