Workout of the Day – June 26 2019

STRENGTH: Front Squat 5 x 2 @ 65%1RM

WOD:

1 Mile Run

20 Weighted step ups @ 50/35

3 Rope Climb

20 Weighted step ups

2 Rope Climb

20 Weighted step ups

1 Rope Climb

1 Mile Run

Workout of the Day – June 25 2019

SKILL: Rope Climb

WOD:

In 3 minutes complete:

40/30 Calorie Row

AMRAP burpees

Rest 2 minutes

Complete 3 Rounds

Workout of the Day – June 24 2019

STRENGTH: Bench Press 5 x 5

WOD:

10 min EMOM

odd: 5 strict pull ups or 3 muscle ups

even: 2 strict HSPU

Workout of the Day – June 23 2019

STRENGTH: Back Squat 5 x 5

WOD:

4 Rounds

6 Tire Flips @ 450/250

12 Box Jump @ 24/20

18 Burpees

-Rest between rounds as needed-

Workout of the Day – June 22 2019

SKILL: Core Complex x 10

WOD:

Teams of 3 – 18 minutes for Max Calories

P1 – static farmer hold

P2 – static HS hold

P3 – max Cal Assault Bike

*transition every time P1 or P2 drops

Workout of the Day – June 21 2019

STRENGTH: Press 5×3

WOD:

EMOM x 8

100m sprint

max wall balls @ 20/14

Workout of the Day – June 20 2019

STRENGTH: Deadlift 85% x2, 70% 3×3 w/ 120s rest

WOD:

Tabata squat thrusts

rest 1 min

Tabata wall sprints

rest 1 min

Tabata squat jumps

Workout of the Day – June 19 2019

SKILL: Run Prep

WOD:

Partner’s complete

40 Pull ups (1 person working at a time)

800m Run together

100 KB Swings @ 24/16kg

800m Run together

100 KB Push Press

800m Run together

40 Pull ups

Workout of the Day – June 18 2019

STRENGTH: Snatch 5×1 @ 95%

WOD:

30 Manmakers @ 50/35

Workout of the Day – June 17 2019

STRENGTH: OH Squat 5 x 2

WOD:

5 Rounds

10 Burpees to 6″ target

10 T2B

25 KB Swings @ 24/16 kg