Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

Workout of the Day – April 18 2019

STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Squat Snatch

WOD:

4 Rounds

10 RENEGADE ROW

10 L-LEG DEADLIFT

10 R-LEG DEADLIFT

Workout of the Day – April 17 2019

Today we remember the sacrifice of four #Canadian#Soldiers  at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer, Private Nathan Lloyd Smith and Private Richard Anthony Green, all of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry died as a result of a friendly fire incident on April 17, 2002 while serving in Afghanistan. They gave their lives.

WOD:

“Tarnak”

4 Rounds

40 push ups

40 sit ups

40 box jumps @ 24/20

40 pull ups

Workout of the Day – April 16 2019

OH Squat – 5 x 1

WOD:

20 min EMOM

3 Squat Cleans

2 Beggars

1 Push Press

*Dual DB’s at a challenging weight

Workout of the Day – April 15 2019

10 min EMOM: Power Clean + Jerk + Hang Squat Clean @ 85%

WOD:

4 Rounds

30 sec AMRAP H2H Swings @ 16/12 kg

30 sec AMRAP Squat thrusts

30 sec AMRAP Around the Body Pass

30 sec AMRAP 1-arm KB Thrusters

30 sec Rest

Workout of the Day – April 14 2019

SKILL: Kip Swing / Hollow & Arch Hold

WOD:

10 Rounds

2 Shoulder to Overhead @ 135/95

5 T2B

8 Ring Dips (sub. push ups)

Workout of the Day – April 13 2019

Front Squat – 5 x 3 @ 90%

WOD:

AMRAP in 15

250m Row

10 DB Snatch – R @ 50/35

10 DB Snatch – L

5 Bar MU

Workout of the Day – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – April 11 2019

SKILL: Agility drills

WOD:

10 Wall Ball @ 20/14

10 Calorie Assault Bike

20 Wall Ball

10 Pull ups

30 Wall Ball

10 Cal Bike

40 Wall Ball

10 Pull ups

50 Wall Ball

10 Cal Bike

Workout of the Day – April 10 2019

Back Squat – 3 x 5

WOD:

50-40-30-20-10 KB Swings @ 24/16 kg

10 Box Jumps after each set @ 24/20″