Posts

Workout of the Day – May 19 2019

STRENGTH: Bench Press 5 x 3

WOD:

50-40-30-20-10 Double under’s

25-20-15-10-5 KB Clean & jerk @ 24/16

Workout of the Day – April 25 2019

STRENGTH: Bench Press 4 x 4

WOD:

AMRAP in 6

6 Hang Squat Cleans @ 115/75

6 Bar Facing Burpees

Workout of the Day – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – March 17 2019

LIFT:

Bench Press 5 x 3

WOD:

30 Dual KB Front Squat @ 24/16 kg

20 Dual KB Hang Power Clean & Push Press

10 Dual KB Front Squat

Workout of the Day – March 15 2019

WOD:

6 Rounds

10 Bench Press @ 75% 5RM

20 Alt. DB Snatch @ 50/35

250m Row Sprint

-Rest as needed between Rounds-

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

Workout of the Day – February 21 2019

LIFT:

Bench Press – 3 x 4

WOD:

3 Rounds

60 sec HS Hold

30 slingshots

10 V ups

Workout of the Day – February 9 2019

LIFT:

Bench Press – 3 x 4

WOD:

4 Rounds

10 Hang Clean & Jerk @ 135/95

20 Burpee Box Jump @ 24/20

Workout of the Day – January 28 2019

LIFT:

Bench Press – 4 x 4

WOD:

AMRAP in 16

3 Deadlift @ 135/95

2 Hang Squat Clean

1 HSPU (sub DB press)

Workout of the Day – January 16 2019

LIFT:

Bench Press – 5 x 5

WOD:

1 min AMRAP Weighted step ups

1 min AMRAP Ring dips

1 min AMRAP Tactical Lunges

1 min AMRAP Wall Sit

-Rest 1 min-

Complete 3 Rounds