Workout of the Day – March 20 2019

LIFT:

10 min EMOM: Clean Pull + Hang Squat Clean @ 80%

WOD:

AMRAP in 7

20 DB Push Press @ 40/25

40 Double under’s

Workout of the Day – March 19 2019

LIFT:

Front Squat – 1 1/4 @80% 5RM – 5×2

WOD:

5 Rounds

4 Dual KB Pendlay Row

10 Dual KB Deadlift

6 Dual KB Swing

-rest 60 sec between rounds-

*Each round is to be completed within 60 sec.

Workout of the Day – March 18 2019

SKILL:

Core Complex – 10x

WOD:

30 OH Squat @ 95/65

30/20 Calorie Assault Bike

30 Sit ups

30/20 Calorie Row

Workout of the Day – March 17 2019

LIFT:

Bench Press 5 x 3

WOD:

30 Dual KB Front Squat @ 24/16 kg

20 Dual KB Hang Power Clean & Push Press

10 Dual KB Front Squat

Workout of the Day – March 16 2019

LIFT:

Back Squat 3 x 5

WOD:

500m Row

25 Burpees

500m Row

25 Burpees

Workout of the Day – March 15 2019

WOD:

6 Rounds

10 Bench Press @ 75% 5RM

20 Alt. DB Snatch @ 50/35

250m Row Sprint

-Rest as needed between Rounds-

Workout of the Day – March 14 2019

LIFT:

Press – 5 x 3

WOD:

5 Rounds

1 min Max Calorie Row

1 min Bear Walk

1 min Max Calorie Assault Bike

1 min Shuttle run

Workout of the Day – March 13 2019

LIFT:

Deadlift – 5 x 3

WOD:

10 min EMOM

5 Goblet Squats @ 24/16 kg

Active Plank Hold

Workout of the Day – March 12 2019

SKILL:

Rope Climb Technique

WOD:

100-80-60-40-20 Double under’s*

25-20-15-10-5 DB Thruster’s @ 35/25

*sub Assault bike 60sec-50-40-30-20