Posts

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 8 2019

STRENGTH: Deadlift 3×3 @ 80%, 3×3 @ 65% with 120 sec rest b/w sets

WOD:

2 Rounds

1 min Max Cal Row

1 min AMRAP Supermans

1 min AMRAP SLDL @ 75/55

1 min AMRAP Ring Rows

1 min AMRAP KB Swings

Rest 1 min

Workout of the Day – June 3 2019

STRENGTH: 10 min EMOM Sq. Clean + Hang P. Clean + Jerk @ 75%

WOD:

5 Rounds

12 Deadlift @ 155/105

9 K2E

6 Ring dips

Workout of the Day – May 27 2019

STRENGTH: Deadlift 2 @ 90%, 5×3 @ 75%

WOD:

2 Rounds

25 Push Press @ 95/65

100 ft. Front Rack Walking lunge

Rest 3 min

2 Rounds

20 Push press @ 115/85

100 ft. Front Rack Walking lunge

Rest 3 min

2 Rounds

15 Push Press @ 135/95

100 ft. Front Rack Walking lunge

Workout of the Day – May 14 2019

STRENGTH: Deadlift 85% x 2, 70% 6 x 3 w/ 90-120 sec rest

WOD:

AMRAP in 15

200m Run

10 T2B

5 Ring MU / Ring dips / dips

Workout of the Day – May 8 2019

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95%

WOD:

3 Rounds

20/15 Cal Row

15 Deadlift @ 225/155

20/15 Cal Row

-Rest 3 min between Rounds-

Workout of the Day – May 3 2019

SKILL: Dual KB Clean & Snatch

WOD:

8 sets of 40 sec Work / 20 sec Rest

Dual KB Complex

Suitcase Deadlift

Hang Clean

Front Squat

Hang Snatch

Workout of the Day – May 2 2019

STRENGTH: Deadlift 2@80% – 8×3 @ 65% w/ 90s rest

WOD:

3 Rounds of Favourite 4

10 Hollow Body to Bent Knee Up

20 HB to Scissor V Up

10 HB to V up

20 Straddle Crunch

Workout of the Day – April 23 2019

STRENGTH: Back Squat 5 RM

WOD:

3 Rounds – 45 sec work / 15 sec Rest

SLDL @ 75/55

Double under’s

KB Swings @ 24/16

Renegade Row

Workout of the Day – April 20 2019

STRENGTH: Deadlift – 5@ 50% – 4@ 60% – 3 @ 70% – 2 @ 75% – 8×3 @ 60%

WOD:

3 Rounds

25 Double under’s

25 MB Cleans @ 20/14

25 Tuck Jump

25 Push Press @ 95/65

25 double under’s

25 Burpees