Workout of the Day – July 17 2019

STRENGTH: Back Squat 3 x 5

WOD:

AMRAP in 8

Suicide sprint

10 Lunges @ 50/35

Workout of the Day – July 16 2019

SKILL: Burgener & Prep

WOD:

“Hot Shots 19”

6 Rounds

30 Air Squats

19 Power Cleans @ 135/95

7 Strict Pull ups

400m Run

Workout of the Day – July 15 2019

STRENGTH: Press 5 x 3

WOD:

AMRAP in 10

18 Wall Ball @ 20/14

9 DB Hang Power Clean @ 50/35

6 DB Push Press

Workout of the Day – July 14 2019

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70%

WOD:

EMOM x 9

A) 15/10 Calorie Row

B) 8 Ring Rows

C) 6 Pistols

Workout of the Day – July 13 2019

SKILL: Sled Push Relay

WOD:

4 Rounds

10sec Hollow Hold

10sec Hollow Rock

10 V-ups

-Rest 30 sec-

Rounds are unbroken

Accumulate 60sec ARch Hold and 60sec Arch Rock

Workout of the Day – July 12 2019

STRENGTH: Snatch @ 75-85%

WOD:

30 min EMOM

A) 3 Snatch Pull

B) 2 Power Snatch

C) 1 Squat Snatch

Workout of the Day – July 11 2019

STRENGTH: OH Squat 5 x 2

WOD:

4 Rounds

10 KB Squat Cleans @ 24/16kg

15 KB Swings

45 Double under’s

Workout of the Day – July 10 2019

SKILL: Rope Climb

WOD:

Teams of 3 – Relay Style

100m Run

1 Rope Climb

10 Burpee Box Jump Over @ 24/20

AMRAP in 30

Workout of the Day – July 9 2019

STRENGTH: Clean & Jerk 1RM

WOD:

For Time

400m Run

30 Cal Row

20 Burpees

Workout of the Day – July 8 2019

STRENGTH: Front Squat 5 x 2 @ 70%

WOD:

3 Rounds

30 Double under’s

20 OH Lunges @ 45/25

5 Core Complex