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Workout of the Day – April 15 2019

10 min EMOM: Power Clean + Jerk + Hang Squat Clean @ 85%

WOD:

4 Rounds

30 sec AMRAP H2H Swings @ 16/12 kg

30 sec AMRAP Squat thrusts

30 sec AMRAP Around the Body Pass

30 sec AMRAP 1-arm KB Thrusters

30 sec Rest

Workout of the Day – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – April 10 2019

Back Squat – 3 x 5

WOD:

50-40-30-20-10 KB Swings @ 24/16 kg

10 Box Jumps after each set @ 24/20″

Workout of the Day – April 7 2019

Deadlift – 2 x 5 @ 50%, 2 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%

WOD:

10 Rounds

5 Ball Slams @ 30/20

10 Slingshots @ 16/12 kg

15 sit ups

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 29 2019

Bench Press- 3 x 5

10 Rounds

5 KB R-Rack / L-Deadlift @ 24/16 & 32/20 kg

5 KB L-Rack / R-Deadlift

5 R-Arm Swing @ 24/16 kg

5 L-Arm Swing

Workout of the Day – March 26 2019

LIFT:

Press 5 x 2

WOD:

3 Rounds

20/15 Calorie Assault Bike

25 KB Swings @ 32/24 kg

Workout of the Day – March 19 2019

LIFT:

Front Squat – 1 1/4 @80% 5RM – 5×2

WOD:

5 Rounds

4 Dual KB Pendlay Row

10 Dual KB Deadlift

6 Dual KB Swing

-rest 60 sec between rounds-

*Each round is to be completed within 60 sec.

Workout of the Day – March 17 2019

LIFT:

Bench Press 5 x 3

WOD:

30 Dual KB Front Squat @ 24/16 kg

20 Dual KB Hang Power Clean & Push Press

10 Dual KB Front Squat

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