Posts

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

Workout of the Day – March 18 2019

SKILL:

Core Complex – 10x

WOD:

30 OH Squat @ 95/65

30/20 Calorie Assault Bike

30 Sit ups

30/20 Calorie Row

Workout of the Day – March 14 2019

LIFT:

Press – 5 x 3

WOD:

5 Rounds

1 min Max Calorie Row

1 min Bear Walk

1 min Max Calorie Assault Bike

1 min Shuttle run

Workout of the Day – March 12 2019

SKILL:

Rope Climb Technique

WOD:

100-80-60-40-20 Double under’s*

25-20-15-10-5 DB Thruster’s @ 35/25

*sub Assault bike 60sec-50-40-30-20

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 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