Posts

Workout of the Day – August 21 2019

SKILL: Favourite 4

WOD:

3 Rounds

5 strict HSPU

7 Deadlift @ 315/205

Workout of the Day – August 20 2019

STRENGTH: Snatch 5 x 1 @ 80%

WOD:

AMRAP in 7

21 Double Under’s

7 T2B

Workout of the Day – August 11 2019

SKILL: MU transitions

WOD:

3 Rounds

800m Run

20 Back Squat @ 50% 1RM

10 Muscle ups (sub C2B or ring rows)

Workout of the Day – July 31 2019

SKILL: Handstand progressions

WOD:

Partner – 20 min AMRAP

2 Deadlift @ 75% 5RM

4 Bar Facing Burpees

9/6 Cal Assault Bike

*P1 completes full round, then P2 goes relay style

Workout of the Day – July 30 2019

STRENGTH: Back Squat 3 x 5

WOD:

2 Rounds

25 sit ups

20 Calorie Row

15 sec HS Hold

Workout of the Day – July 23 2019

STRENGTH: OH Squat – 5 x 2

WOD:
5 Rounds

15 GHD sit ups

5/3 Ring Muscle Ups

Workout of the Day – July 19 2019

SKILL: kip swing, kipping pull ups

WOD:

6 Rounds

100m DB Farmer Carry @ 50/35

50 ft DB Front Rack Lunge

15 Pull ups

Workout of the Day – July 18 2019

STRENGTH: Bench Press 5 x 5

WOD:

4 Rounds

400m Run

40 Double under’s

20 Hollow Rock

Workout of the Day – July 14 2019

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70%

WOD:

EMOM x 9

A) 15/10 Calorie Row

B) 8 Ring Rows

C) 6 Pistols

Workout of the Day – July 13 2019

SKILL: Sled Push Relay

WOD:

4 Rounds

10sec Hollow Hold

10sec Hollow Rock

10 V-ups

-Rest 30 sec-

Rounds are unbroken

Accumulate 60sec ARch Hold and 60sec Arch Rock