Workout of the Day – March 10 2019

LIFT:

OH Squat – 2 x 5

WOD:

AMRAP in 7

5 HSPU

15/10 Cal Assault Bike

Workout of the Day – March 9 2019

SKILL:

KB Clean / Dual KB Clean

WOD:

10X

3 Dual KB Deadstop Squat Cleans @ 24/16kg

100 Foot D-Ball Carry @ 100/70

Workout of the Day – March 8 2019

LIFT:

Clean & Jerk – 5 x 1 @ 80%

WOD:

4 Rounds

30 sec AMRAP double under’s

30 sec AMRAP T2B

30 sec AMRAP Double under’s

30 sec AMRAP Ball slam @ 30/20

Rest 1 min

 

Workout of the Day – March 7 2019

LIFT:

Front Squat 5 x 5 @ 80%

WOD:

3 Rounds

1 min AMRAP Burpees

1 min AMRAP MB Cleans @ 20/14

1 min Max Calorie Assault Bike

Rest 2 min

Workout of the Day – March 6 2019

WOD:

Teams of 3 – Complete 4 Rounds

150 Double unders

30 Clean & Jerk @ 135/95

*1 person working

Workout of the Day – March 5 2019

LIFT:

Bench Press – 5 x 3

WOD:

20 min EMOM

1 Power Snatch @ 95/65

5 Wall ball @ 20/14

10 / 5 push ups

Workout of the Day – March 4 2019

LIFT:

Back Squat – 5 x 3

WOD:

5 Rounds

12 alternating pistols

9 Knees to elbows

6 Ring dips

Workout of the Day – March 3 2019

SKILL:

Mobility Work

WOD:

5 sets on the Right:

2 KB Windmill

1 KB single arm OH Squat (hold bottom)

2 KB single arm press in bottom of squat

5 sets on the Left

-Complete 3 Rounds-

Workout of the Day – March 2 2019

LIFT:

Press – 5 x 3

WOD:

12 min Ladder

1 Thruster @ 135/95 + 3 C2B pull ups

2 Thruster + 3 C2B

3 Thruster + 3 C2B

4 Thruster + 3 C2B

5 Thruster etc……

Workout of the Day – March 1 2019

LIFT:

Deadlift – 5 x 3

WOD:

25-20-15-10-5 MB Cleans @ 20/14

50-40-30-20-10 Box Jump @ 24/20