Workout of the Day – September 30 2018

SKILL:

Handstand practice

WOD:

DB Bench Press 8 x 8

30 Hollow Rock after even sets

30 sit ups after odd sets

Workout of the Day – September 29 2018

LIFT:

10 min EMOM of 1 snatch pull + 1 squat snatch + 1 OH squat

WOD:

TABATA Wall Ball @ 20/14

TABATA Burpees

Workout of the Day – September 28 2018

LIFT:

OH Squat – 5 x 3

WOD:

Tabata These

8 x squat jumps

8 x Push press @ 95/65

8 x Mountain climbers

Workout of the Day – September 27 2018

SKILL:

Agility Ladder Drills

WOD:

400m Run

then 21-15-9

DB Clusters @ 35/20

Ring Rows

then 400m Run

Workout of the Day – September 26 2018

LIFT:

10 min EMOM of 1 squat clean + 1 hang power clean

WOD:

10 Rounds

10 C2B Pull ups

10 Box Jumps @ 24/20

10 Alt Pistols

Workout of the Day – September 25 2018

LIFT:

Front Squat – 5 x 3

WOD:

21-15-9-15-21

H2H Swings @ 24/16 kg

T2B

Workout of the Day – September 24 2018

SKILL:

Stone Lapping

WOD:

Teams of 3 complete 450 walking suitcase lunge steps @ 50/35

A) Holds plank

B) Holds stone in gut

C) Lunges

  • rotate as necessary
  • can only lunge when team mates are in hold position

Workout of the Day – September 23, 2018

LIFT:

Press – 5 x 5

WOD:

24-20-16-12-8

DB Snatch @ 50/35

Burpees

100m Run

Workout of the Day – September 22 2018

LIFT:

Deadlift – 5 x 5

WOD:

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees

3 Push Press between burpee sets @ 115/85

Workout of the Day – September 21 2018

WOD:

“Badger”

3 Rounds

30 squat clean @ 95/65

30 pull ups

800m Run