Workout of the Day – March 31 2019

Front Squat – 5 x 5

3 Rounds

30 Alt. DB Snatch @ 50/35

20 Burpee Box Jump @ 24/20

Workout of the Day – March 30 2019

Clean & Jerk Prep work

3 Rounds

21 Wall Ball @ 20/14

15 C2B Pull ups

9 Clean & jerk @ 135/95

Workout of the Day – March 29 2019

Bench Press- 3 x 5

10 Rounds

5 KB R-Rack / L-Deadlift @ 24/16 & 32/20 kg

5 KB L-Rack / R-Deadlift

5 R-Arm Swing @ 24/16 kg

5 L-Arm Swing

Workout of the Day – March 28 2019

Lift:

Back Squat 4 x 4

WOD:

10 min AMRAP

50 Double under’s

50 ft. OH Lunge – Right @ 50/35

50 Double under’s

50 ft. OH Lunge – Left

Workout of the Day – March 27 2019

WOD:

“Pheezy”

3 Rounds

5 Front Squat @ 165/105

18 Pull ups

5 Deadlift @ 225/155

18 T2B

5 Push Jerk @ 165/105

18 H/R push ups

Workout of the Day – March 26 2019

LIFT:

Press 5 x 2

WOD:

3 Rounds

20/15 Calorie Assault Bike

25 KB Swings @ 32/24 kg

Workout of the Day – March 25 2019

LIFT:

Deadlift 1RM

WOD:

2 Rounds

25 strict pull ups

15 strict HSPU

Workout of the Day – March 24 2019

SKILL:

D-Ball Cleans

WOD:

EMOM to the Death

15 Double under’s + 1 D-ball Clean

*Add 1 D-ball clean EM

Workout of the Day – March 23 2019

LIFT:

10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80%

WOD:

AMRAP in 8

Complete the complex unbroken:

Hollow body to bent knee V-up

Hollow body to V-up

Hollow body to R-leg V-up

Hollow body to L-leg V-up

10 second Hollow Hold

Rest between sets

Workout of the Day – March 22 2019

LIFT:

OH Squat – 3×3

WOD:

Partner’s – 8 min AMRAP

P1: starts at turf – vault high box – suicide run – 5 wall ball – sprint back

Tag P2

-score Wall ball reps