Posts

Workout of the Day – June 1 2019

SKILL: Ultimate plank series

WOD:

3 Rounds

3 min Max Calorie Row

Rest 3 min

3 min Max Calorie Assault Bike

Rest 3 min

Workout of the Day – May 30 2019

STRENGTH: Bench Press 5RM

WOD:

2 Rounds

25 Burpees

400m Run

25/20 Cal Assault Bike

400m Run

Workout of the Day – May 13 2019

STRENGTH: 10 min EMOM 2 Split Snatch @ 90%

WOD:

AMRAP in 12

Increasing ladder of Tire Flips 1-2-3-4-5-6-etc

15/10 Cal Assault Bike after each set

Workout of the Day – May 1 2019

STRENGTH: Snatch 7 x 1 @ 90%

WOD:

Tabata Assault Bike for Calories

Tabata Double under’s

Tabata Mountain climbers

Workout of the Day – April 21 2019

Easter WOD – Teams Of 4

With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to complete

100 Burpees

100 Calorie Assault Bike

100 Wall Balls @ 20/14

100 Calorie Row

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 – April 5 2019

Rope Climbs

WOD:

2 Rounds – 30 sec work / 30 sec rest

Thrusters @ 95/65

Bike

Burpees

Row

Power Cleans @ 95/65

Bike

Burpees

Row

Workout of the Day – April 4 2019

OH Squat – 4 x 2

WOD:

6 Rounds

10 Calorie Assault Bike

12 Press @ 65/45

10 Calorie Row

12 Ring dips

Workout of the Day – April 1 2019

LIFT:

1 1/4 Front Squats – 5 x 2 @ 85%

WOD:

10 Rounds

15 sec Max Cal Assault Bike

45 sec Rest

Workout of the Day – March 26 2019

LIFT:

Press 5 x 2

WOD:

3 Rounds

20/15 Calorie Assault Bike

25 KB Swings @ 32/24 kg