Workout of the Day – January 10 2019

LIFT:

5 sets of 1 Snatch Pull + 1 Hang Squat Snatch @ 75% 1RM

WOD:

EMOM x 20

15 KB Swings + 5 Gob Squats

M/W @ 24/16 kg

Workout of the Day – January 9 2019

LIFT:

OH Squat – 3 x 5 @ 75% 5RM

WOD:

AMRAP in 8

5 pull ups

10 push press @ 95/65

25 Double under’s

Workout of the Day – January 8 2019

SKILL:

Atlas Stone & Tire Flip Technique

WOD:

5 Rounds

4 Atlas stone to shoulder (HAP)

5 Tire Flips (HAP)

-Rest as needed between rounds-

Workout of the Day – January 7 2019

LIFT:

5 sets of:

1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM

WOD:

50 Double under’s

40 sit ups

30 slingshots @ 16/12 kg

20 T2B

10 Burpees

Workout of the Day – January 6 2019

LIFT:

Front Squat – 5 x 5 @ 70% 5RM

WOD:

Tabata Tuck Jumps

Rest 1 min

Tabata Jumping lunges

Rest 1 min

Tabata Wall sit

Workout of the Day – January 5 2019

SKILL:

Pull ups

WOD:

10 Rounds

20 KB Swings (Unbroken)

10 sec Active Plank

Workout of the Day – January 4 2019

LIFT:

Bench Press – 5 x 5 @ 70%

WOD:

3 Rounds

100 foot Off-set OH KB Walk

20 Bent DB Row

20 Half Kneeling Bottoms Up Press

Workout of the Day – January 3 2019

LIFT:

Back Squat – 3×5

WOD:

15 / 10 Calorie Assault bike Buy in

then 2 Rounds of

15 Ring Row

45 double under’s

15 pull ups

45 double under’s

Workout of the Day – January 2 2019

SKILL:

Muscle Up / Static Ring support

WOD:

5 Rounds

30 sec Static hollow hold

20 sit ups

30 sec plank hold

20 slingshots

30 sec L-hold on paralettes

-Rest 30 sec-

Workout of the Day – December 31 2018

LIFT:

Press – 5 x 5 @ 70% 5RM

WOD:

EMOM to the Death

2 Goblet Squats @ 24/16 kg (+2 reps EMOM)

100 foot Shuttle Sprint