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 – May 12 2019

SKILL: Double Under’s

WOD:

3 Rounds

500m Row

100m DB Farmer Carry @ 50/35

25 Sit ups

Workout of the Day – May 4 2019

STRENGTH: Press 5 x 1

WOD:

AMRAP in 15

21 Double under’s

7 OH Squat @ 135/95

3 Rope Climbs

Workout of the Day – May 1 2019

STRENGTH: Snatch 7 x 1 @ 90%

WOD:

Tabata Assault Bike for Calories

Tabata Double under’s

Tabata Mountain climbers

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

Workout of the Day – April 8 2019

SKILL: Atlas Stone Cleans

WOD:

AMRAP in 15

2 Stone to Shoulder @ 145/95

50 Double Under’s (sub. 30 sec Assault Bike)

Workout of the Day – March 28 2019

Lift:

Back Squat 4 x 4

WOD:

10 min AMRAP

50 Double under’s

50 ft. OH Lunge – Right @ 50/35

50 Double under’s

50 ft. OH Lunge – Left

Workout of the Day – March 24 2019

SKILL:

D-Ball Cleans

WOD:

EMOM to the Death

15 Double under’s + 1 D-ball Clean

*Add 1 D-ball clean EM

Workout of the Day – March 20 2019

LIFT:

10 min EMOM: Clean Pull + Hang Squat Clean @ 80%

WOD:

AMRAP in 7

20 DB Push Press @ 40/25

40 Double under’s