Posts

Workout of the Day – April 14 2019

SKILL: Kip Swing / Hollow & Arch Hold

WOD:

10 Rounds

2 Shoulder to Overhead @ 135/95

5 T2B

8 Ring Dips (sub. push ups)

Workout of the Day – April 13 2019

Front Squat – 5 x 3 @ 90%

WOD:

AMRAP in 15

250m Row

10 DB Snatch – R @ 50/35

10 DB Snatch – L

5 Bar MU

Workout of the Day – April 9 2019

Press – 5 x 2

WOD:

25 Burpees

10 Muscle ups (25 pull ups or 50 jump assist pull ups)

25 Burpees

Workout of the Day – April 2 2019

SKILL:

Favourite 4

PARTNER WOD:

P1 Dual OH KB Hold / P2 50 air squats

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P1 wall sit / P2 40 walking OH Lunges @ 45/25

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P1 Dual KB Front Rack Hold / P2 30 Push ups

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P1 wall sit / P2 20 KB Clean & Jerk

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P1 Bar Hang / P2 Burpee Box Jump

Workout of the Day – March 27 2019

WOD:

“Pheezy”

3 Rounds

5 Front Squat @ 165/105

18 Pull ups

5 Deadlift @ 225/155

18 T2B

5 Push Jerk @ 165/105

18 H/R push ups

Workout of the Day – March 25 2019

LIFT:

Deadlift 1RM

WOD:

2 Rounds

25 strict pull ups

15 strict HSPU

Workout of the Day – March 23 2019

LIFT:

10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80%

WOD:

AMRAP in 8

Complete the complex unbroken:

Hollow body to bent knee V-up

Hollow body to V-up

Hollow body to R-leg V-up

Hollow body to L-leg V-up

10 second Hollow Hold

Rest between sets

Workout of the Day – March 18 2019

SKILL:

Core Complex – 10x

WOD:

30 OH Squat @ 95/65

30/20 Calorie Assault Bike

30 Sit ups

30/20 Calorie Row

Workout of the Day – March 13 2019

LIFT:

Deadlift – 5 x 3

WOD:

10 min EMOM

5 Goblet Squats @ 24/16 kg

Active Plank Hold

Workout of the Day – March 10 2019

LIFT:

OH Squat – 2 x 5

WOD:

AMRAP in 7

5 HSPU

15/10 Cal Assault Bike