Workout of the Day – October 31 2018

LIFT:

Press – 5 x 3

WOD:

“Ghost”

6 Rounds

1 min AMRAP Row for Calories

1 min AMRAP Burpees

1 min AMRAP Double Under’s

1 min Rest

Workout of the Day – October 30 2018

SKILL:

Agility Ladder Drills / Dodgeball

WOD:

400m Run

25/20 Calorie Assault Bike

200m Run

50 Wall Ball @ 20/14

200m Run

25/20 Cal Assault Bike

400m Run

Workout of the Day – October 29 2018

LIFT:

Deadlift – 3 x 5

WOD:

AMRAP in 12

3 Broad Jumps

6 T2B

9 Squat Jump

Workout of the Day – October 28 2018

LIFT:

Bench Press – 5 x 3

WOD:

2-4-6-8-10   Thrusters @ 115/85

5-4-3-2-1   Ring MU

Workout of the Day – October 27 2018

SKILL:

500m Row for Time

WOD:

EMOM x 24

A) 10 Heavy KB Swings

B) 6 HSPU

C) 10 Box Jump @ 30/24″

 

BENCHMARK:

Team Series WOD 3

21-15-9

Synchronised Pull ups

Synchronised Deadlifts @ 225/155

Workout of the Day – October 26 2018

LIFT:

Back Squat – 5 x 3

WOD:

500m Row

40 KB Swings @ 32/24 kg

30 Ball Slam @ 25/20

20 Pull ups

10 Burpee Box Jump @ 24/20

Workout of the Day – October 25 2018

LIFT:

Snatch – 5 x 1

WOD:

EMOM x 10

5 Russian Step ups per leg @ 40/25

Wall Sit

Workout of the Day – October 24 2018

SKILL:

Squat Potato

WOD:

5 Rounds

5 Heavy Back Squat

10 Squat thrusts

15/10 Calorie Assault Bike

-Rest as needed between Rounds-

Workout of the Day – October 23 2018

LIFT:

OH Squat – 4 x 2

WOD:

100 DB / KB Push Press

5 Burpees EMOM

-12 min CAP-

Workout of the Day – October 22 2018

LIFT:

Clean & Jerk – 5 x 1

WOD:

3 Rounds

1 min Row for Calories

1 min AMRAP SLDL @ 75/55

1 min AMRAP Double under’s

1 min Rest