Posts

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 19 2019

SKILL:

Tire Flip

WOD:

Partners – 4 Rounds

2 min AMRAP Power Cleans (HAP)

1 min rest

2 min AMRAP Alt. Tire Flips

1 min Rest

 

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 17 2019

LIFT:

Deadlift – 5 x 4

WOD:

30 Man makers for time

@ 40/30

Workout of the Day – February 16 2019

SKILL:

500m Row for time

WOD:

AMRAP in 7

Ascending ladder 1-2-3-4-5-6-etc

Power Snatch @ 95/65

OH Squat

Burpee over Bar

 

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 14 2019

LIFT:

OH Squat – 3 x 5

WOD:

4 Rounds

25/20 Cal Row

25 Burpees

 

Workout of the Day – February 13 2019

SKILL:

150 KB Swings for time

WOD:

9-6-3

strict press@ 75/55

pull ups

-Rest 1 min-

15-12-9

push press @ 75/55

pull ups

-Rest 1 min-

21-15-9

push jerk @ 75/55

pull ups

 

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 11 2019

LIFT:

Front Squat – 5 x 5

WOD:

3 Rounds

60 sec plank hold

30 sec Handstand Hold

10 Windmills