Workout of the Day – December 30 2018

LIFT:

Deadlift – 5 x 5 @ 70% 5RM

WOD:

3 Rounds

10 KB Swings @ 24/16 kg

1 Rope Climb

15 KB Swings

2 Rope Climb

25 Kb Swings

3 Rope Climb

50 KB Swings

-Rest 1 min-

Workout of the Day – December 29 2018

SKILL:

1000m Row for Time

WOD:

AMRAP in 14

6 1-arm KB Thruster / side @ 24/16 kg

6 C2B pull ups

24 Double under’s

BENCHMARK:

“Betty”

Workout of the Day – December 28 2018

LIFT:

Snatch 5 x 1 @ 75% 1RM

WOD:

EMOM x 20

ODD: 10 Pendlay Row @ 105/75

EVEN: 10 Alt. pistols

Workout of the Day – December 27 2018

LIFT:

5 sets of 1 slean + 2 Jerk @ 75% 1RM

WOD:

Alternating Tabata

Ball slams @ 20/15

Sit ups

Slingshots @ 16/12 kg

Mountain climbers

Workout of the Day – December 24 2018

12 Days of Christmas

On the first day of Christmas my true love gave to me…..

1 Muscle up

On the second day of Christmas my true love gave to me…

2 HSPU and 1 MU

On the third day of Christmas my true love gave to me….

3 T2B, 2 HSPU, and 1 MU

On the fourth day of Christmas my true love gave to me…..

4 pistols, 3 T2B, 2 HSPU, 1 MU

On the fifth day of Christmas my true love gave to me….

5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the sixth day of Christmas my true love gave to me….

6 Goblet squat, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the seventh day of Christmas my true love gave to me….

7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eighth day of Christmas my true love gave to me….

8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the ninth day of Christmas my true love gave to me….

9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the tenth day of Christmas my true love gave to me….

10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eleventh day of Christmas my true love gave to me….

11 Deadlift, 10 Box jump, 9 KB Swing, 8 Pull ups, 7 Ball slams, 6 goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the twelfth day of Christmas my true love gave to me….

12 Cal Bike, 11 Deadlift, 10 Box jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, 1 MU

Workout of the Day – December 23 2018

SKILL:

Rope Climbs

WOD:

4 Rounds

25/20 Calorie Row

25 Squat cleans @ 95/65

Workout of the Day – December 22 2018

LIFT:

Front Squat – 3 RM

WOD:

Partners complete 300 Burpees (alternating reps)

-EMOM stop and do 4 pull ups each-

BENCHMARK:

Filthy Fifty

Workout of the Day – December 21 2018

LIFT:

OH Squat – 3 x 5 @ 75% 5RM

WOD:

2 Rounds

15 Cal Row

10 Deadlift @ 225/155

15 Cal Row

10 Ring Row

-Rest 3 min between rounds-

Workout of the Day – December 20 2018

SKILL:

Burgener Warm up & Prep

WOD:

AMRAP in 15

1 Power Snatch @ 135/95

3 OH Squat

6 T2B

Workout of the Day – December 19 2018

LIFT:

Bench press – 3 RM

WOD:

AMRAP in 7

10 Burpee Box Jump @ 24/20

20/15 Cal Assault Bike