Posts

Workout of the Day – June 16 2019

SKILL: Agility Drills

WOD:

3 Rounds

15 DB Power Cleans @ 50/35

12 DB Front Squats

9 DB Push Press

-Rest 5 min-

3 Rounds

40 sit ups

20 push ups

20 DB Box Step Ups @ 50/35

Workout of the Day – June 4 2019

Agility Skills

WOD:

100 Double under’s

50 Wall Ball @ 20/14

25 C2B Pull ups

100 Double under’s

25 C2B Pull ups

50 Wall Ball

100 Double under’s

Workout of the Day – May 9 2019

SKILL: Running Drills

WOD:

FRAN

21-15-9

Thrusters @ 95/65

Pull ups

Workout of the Day – April 11 2019

SKILL: Agility drills

WOD:

10 Wall Ball @ 20/14

10 Calorie Assault Bike

20 Wall Ball

10 Pull ups

30 Wall Ball

10 Cal Bike

40 Wall Ball

10 Pull ups

50 Wall Ball

10 Cal Bike

Workout of the Day – March 19 2019

LIFT:

Front Squat – 1 1/4 @80% 5RM – 5×2

WOD:

5 Rounds

4 Dual KB Pendlay Row

10 Dual KB Deadlift

6 Dual KB Swing

-rest 60 sec between rounds-

*Each round is to be completed within 60 sec.

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