Workout of the Day – July 31 2018

LIFT:

Snatch – 7 x 1

WOD:

12 min EMOM

ODD 6 Med Ball Cleans @ 20/14

EVEN Death by Burpees

Workout of the Day – July 30 2018

SKILL:

Plank Wars

WOD:

“White”

5 Rounds

3 Rope Climb

10 T2B

21 OH Walking Lunges @ 45/25

400m Run

Workout of the Day – July 29 2018

LIFT:

OH Squat – 5 x 3

WOD:

5 Rounds

12 Supine Ring Rows

4 Tire Flips

Workout of the Day – July 28 2018

LIFT:

Clean & Jerk – 7 x 1

WOD:

30 min EMOM

A) 10 Alt. DB Snatch @ 50/35

B) 100m Run

C) 30 sec Handstand Hold (sub plank hold)

Workout of the Day – July 27 2018

SKILL:

Agility Ladder Drills

WOD:

30 min EMOM

A) 10 Dual KB Front Rack Step Ups – HAP

B) 9 / 6 Calorie Assault Bike

C) 30 sec AMRAP pull ups

Workout of the Day – July 26 2018

LIFT:

Front Squat – 5 x 3

WOD:

2 Rounds

400m Run

30 KB Swings @ 24/16 kg

400m Run

30 Burpees

Workout of the Day – July 25 2018

LIFT:

Press – 3 x 10

WOD:

EMOM x 20

ODD: 3 HSPU – strict (deficit if possible)

EVEN: 100m sprint

Workout of the Day -July 24 2018

SKILL:

Kipping Drills – Butterfly Elliptical – Hip to Bar Lever

WOD:

3 Rounds

21/15 Cal Assault Bike

14 Box Jumps @ 30/24

7 Bar Muscle Ups (Sub C2B pullups, or supine ring rows)

-Rest 2 min-

Workout of the Day – July 23 2018

LIFT:

Deadlift – 5 x 5

WOD:

5 Rounds

60 sec Plank Hold

45 sec static hang

15 GHD sit ups

Rest 1 min

Workout of the Day – July 20 2018

LIFT:

Bench Press – 3 x 10

WOD:

EMOM x 16

A) 8 KB Thrusters (4 per arm) @ 24/16 kg

B) 8 Burpees