Workout of the Day – April 19 2015
LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s
Workout of the Day – April 18 2015
SKILL: 150 KB Swings for time WOD: AMRAP in 10 5 Burpees 10 Press @ 50% 5RM 15 Body Rows
Workout of the Day – April 17 2015
LIFT: Front Squat – 5 x 2 WOD: Pull ups 5-10-15-20-25 Run 100m after each set
Workout of the Day – April 16 2015
SKILL: Turkish Get up 5-4-3-2-1 WOD: 30 second Intervals for max reps: Hollow Rock Russian twist @ 16/12 kg HK2E Rest 5 Rounds
Workout of the Day – April 15 2015
LIFT: Bench Press 3 x 5 WOD: EMOM x 8 odd: 15 wall ball @ 20/14 even: 100m Run
Workout of the Day – April 14 2015
SKILL: Hand balancing drills WOD: 20-15-10-5 Hang Power Snatch @ 95/65 Box Jumps @ 24/20 HK2E
Workout of the Day – April 13 2015
LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s
Workout of the Day – April 12 2015
SKILL: Muscle up Transitions WOD: 21*18*15*12*9*6*3 Back Squats @ 3/4 BW *400m Run between each set -most athletes should err on the lighter side for... Read More
Workout of the Day – April 11 2015
LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run
Workout of the Day – April 10 2015
SKILL: 5 x 5 Ring dips 5 x 30 sec. L sit WOD: AMRAP in 12 3 Power Cleans @ 95/65 6 Lunges w/BB 9... Read More