Posts

Workout of the Day – July 10 2019

SKILL: Rope Climb

WOD:

Teams of 3 – Relay Style

100m Run

1 Rope Climb

10 Burpee Box Jump Over @ 24/20

AMRAP in 30

Workout of the Day – July 9 2019

STRENGTH: Clean & Jerk 1RM

WOD:

For Time

400m Run

30 Cal Row

20 Burpees

Workout of the Day – June 28 2019

SKILL: Deadlift technique & Prep

WOD:

10 Rounds

3 Deadlift (Heavy & Unbroken)

5 Burpees

7 Pull ups

Workout of the Day – June 25 2019

SKILL: Rope Climb

WOD:

In 3 minutes complete:

40/30 Calorie Row

AMRAP burpees

Rest 2 minutes

Complete 3 Rounds

Workout of the Day – June 23 2019

STRENGTH: Back Squat 5 x 5

WOD:

4 Rounds

6 Tire Flips @ 450/250

12 Box Jump @ 24/20

18 Burpees

-Rest between rounds as needed-

Workout of the Day – June 17 2019

STRENGTH: OH Squat 5 x 2

WOD:

5 Rounds

10 Burpees to 6″ target

10 T2B

25 KB Swings @ 24/16 kg

Workout of the Day – June 15 2019

STRENGTH: Clean & Jerk 5×1 @ 95%

WOD:

10-8-6-4-2 Dual KB Thrusters @ 16/12 kg

2-4-6-8-10 Burpee Box Jump @ 24/20

Workout of the Day – June 13 2019

SKILL: Deadlift & prep

WOD:

5 Rounds

3 Deadlift @ 275/165

6 Burpees

9 Pull ups

Workout of the Day – June 11 2019

STRENGTH: Back Squat – 5 x 5

WOD:

AMRAP in 12

100 single under’s

10 Burpee pull ups

100 foot walking lunge

10 Burpee pull ups

Workout of the Day – June 7 2019

SKILL: Ultimate Plank Series

WOD:

16 min Alternating TABATA

DB or KB Thrusters

KB Swings

Burpees

Sit ups