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Workout of the Day – February 20 2019

LIFT:

Back Squat – 4 x 4

WOD:

Alternating Tabata

Mountain climbers

Tuck jumps

Rest

Cash out with 2 min Max Cal Assault Bike

 

Workout of the Day – February 18 2019

LIFT:

Press – 5 x 4

WOD:

Teams of 3-4 = all working for total combined reps

Complete 2 Rounds

2 min AMRAP Assault Bike Calories

2 min AMRAP pull ups

2 min AMRAP Double under’s

2 min AMRAP Burpees

2 min AMRAP KB Snatch

-rest 2 min-

 

Workout of the Day – February 15 2019

LIFT:

10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80%

WOD:

25-20-15 Dual Kb Front Rack Squats @ 50/35

25/20-20/15-15/10 Cal Assault Bike

 

Workout of the Day – February 12 2019

LIFT:

Clean & jerk – 5 x 1 @ 80% 1RM

WOD:

4 Rounds

2 min Assault Bike

400m Row

2 Rope Climbs

 

Workout of the Day – February 10 2019

SKILL:

Tire Flips for Max Load

WOD:

Max Calorie Assault Bike

15 sec sprint / 45 sec rest

Workout of the Day – February 8 2019

LIFT:

Back Squat – 3 x 5

WOD:

3 Rounds

20 push ups

100 Double under’s

20 KB Snatch @ 24/16 kg

Workout of the Day – January 24 2019

LIFT:

Deadlift – 5 x 5

WOD:

AMRAP in 15

5 strict pull ups

10 Push press @ 95/65

15/10 Cal Assault Bike

Workout of the Day – January 3 2019

LIFT:

Back Squat – 3×5

WOD:

15 / 10 Calorie Assault bike Buy in

then 2 Rounds of

15 Ring Row

45 double under’s

15 pull ups

45 double under’s

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 19 2018

LIFT:

Bench press – 3 RM

WOD:

AMRAP in 7

10 Burpee Box Jump @ 24/20

20/15 Cal Assault Bike