Workout of the Day – January 21 2019

LIFT:

OH Squat – 3 x 5

WOD:

Tabata Jumping Lunges

Tabata Plate Hops

Tabata Mountain Climbers

Tabata High Knee Ball Taps

 

Workout of the Day – January 19 2019

LIFT:

10 min EMOM

1 Power Clean + 1 Push Jerk + 1 Split Jerk

WOD:

4 Rounds – 30 sec AMRAP of each

Halos

H2H Swings

Hot Potato Squats

KB Snatch

Mountain climbers

Rest

Workout of the Day – January 18 2019

LIFT:

Front Squat – 5 x 5

WOD:

EMOM x 16

A) 15 Ring Rows

B) 10 Single leg Deadlift

C) 3 Rope Climb

D) 15 Back extensions

Workout of the Day – January 17 2019

 

SKILL:

500m Row for time

WOD:

AMRAP in 9

3 Broad Jump

6 T2B

9 Ball Slams @ 20/15

-Rest 2 min-

Max Effort Plank Hold

Workout of the Day – January 16 2019

LIFT:

Bench Press – 5 x 5

WOD:

1 min AMRAP Weighted step ups

1 min AMRAP Ring dips

1 min AMRAP Tactical Lunges

1 min AMRAP Wall Sit

-Rest 1 min-

Complete 3 Rounds

Workout of the Day – January 15 2019

LIFT:

Back Squat – 4 x 4

WOD:

Death by Burpees

EMOM 5 MB Cleans @ 20/14 + 1 Burpee*

*+ 1 rep Every round

Workout of the Day – January 14 2019

SKILL:

Burgener warm up & prep

WOD:

“The Chief”

3 min AMRAP

3 Power Cleans @ 135/95

6 Push ups

9 Squats

-Rest 1 min_

Complete 5 Rounds

Workout of the Day – January 13 2019

LIFT:

Press – 5 x 5

WOD:

Teams of 3

20 min Max Distance Row

Workout of the Day – January 12 2019

LIFT:

Deadlift – 5 x 5

WOD:

4 Rounds

30 sec L-Hang

30 sit ups

30 sec Hollow Hold

30 sit ups

Workout of the Day – January 11 2019

SKILL:

Sled Push for load

WOD:

100-80-60-40-20 Double under’s*

25-25-15-10-5 Thrusters @ 75/55

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