Workout of the Day – January 31 2019

LIFT:

10 min EMOM 1 Squat Clean + 1 Hang Power Clean

WOD:

100 Wall Ball for time @ 20/14

-EMOM 20 Double under’s-

Workout of the Day – January 30 2019

LIFT:

Front Squat – 5 x 2

1 1/4 Squats

WOD:

3 Rounds

5 Broad Jump

10 Dual KB Thrusters @ 24/16 kg

15 Pull ups

Workout of the Day – January 29 2019

SKILL:

Hang Power Snatch

WOD:

5 Rounds

40 Double under’s

5 Hang Power Snatch @ 105/75

5 OH Squat

10 Bar Facing Burpees

Workout of the Day – January 28 2019

LIFT:

Bench Press – 4 x 4

WOD:

AMRAP in 16

3 Deadlift @ 135/95

2 Hang Squat Clean

1 HSPU (sub DB press)

Workout of the Day – January 27 2019

LIFT:

Back Squat – 5 x 3

WOD:

Partner’s complete 3 Rounds

Partner 1 = 100m Farmer Carry

Partner 2 = AMRAP Ball slams @ 20/15

-switch-

Workout of the Day – January 26 2019

SKILL:

KB Snatch

WOD:

5 Rounds

8 Right-KB Snatch

6 Right-KB OH Lunge

4 Right-KB Front Rack Squat

8 Left-KB Snatch

6 Left-KB OH Lunge

4 Left-KB Front Rack Squat

Workout of the Day – January 25 2019

LIFT:

Push Press – 1 RM

WOD:

“Baseline”

500m Row

40 squats

30 sit ups

20 push ups

10 pull ups

Workout of the Day – January 24 2019

LIFT:

Deadlift – 5 x 5

WOD:

AMRAP in 15

5 strict pull ups

10 Push press @ 95/65

15/10 Cal Assault Bike

Workout of the Day – January 23 2019

SKILL:

Farmer Carry – 15 min to find Max

WOD:

3 Rounds

500m Row

5 Rope Climb

20 Box Jump @ 24/20

Workout of the Day – January 22 2019

LIFT:

10 min EMOM

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

WOD:

4 Rounds

60 sec plank hold

15 sec L-sit hold

20 GHD sit ups