Posts

Workout of the Day – May 18 2019

WOD:

AMRAP in 20

21/15 Calorie Row

15 Pull ups / Ring Rows

9 Hang Squat Cleans @ 135/95

Workout of the Day – May 4 2019

STRENGTH: Press 5 x 1

WOD:

AMRAP in 15

21 Double under’s

7 OH Squat @ 135/95

3 Rope Climbs

Workout of the Day – April 28 2019

STRENGTH: Clean & Jerk 7 x 1 @ 90%

WOD

20 min AMRAP

20 KB Swings @ 24/16

15 Ring Row

10 Pistols

Workout of the Day – April 26 2019

STRENGTH: Front Squat 1 1/4 – 5 x 1 @ 90%

WOD

AMRAP in 15

20 mountain climbers per leg

40 OH walking lunges @ 45/25

Workout of the Day – April 15 2019

10 min EMOM: Power Clean + Jerk + Hang Squat Clean @ 85%

WOD:

4 Rounds

30 sec AMRAP H2H Swings @ 16/12 kg

30 sec AMRAP Squat thrusts

30 sec AMRAP Around the Body Pass

30 sec AMRAP 1-arm KB Thrusters

30 sec Rest

Workout of the Day – March 28 2019

Lift:

Back Squat 4 x 4

WOD:

10 min AMRAP

50 Double under’s

50 ft. OH Lunge – Right @ 50/35

50 Double under’s

50 ft. OH Lunge – Left

Workout of the Day – March 23 2019

LIFT:

10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80%

WOD:

AMRAP in 8

Complete the complex unbroken:

Hollow body to bent knee V-up

Hollow body to V-up

Hollow body to R-leg V-up

Hollow body to L-leg V-up

10 second Hollow Hold

Rest between sets

Workout of the Day – March 20 2019

LIFT:

10 min EMOM: Clean Pull + Hang Squat Clean @ 80%

WOD:

AMRAP in 7

20 DB Push Press @ 40/25

40 Double under’s

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 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