Posts

Workout of the Day – June 17 2019

STRENGTH: OH Squat 5 x 2

WOD:

5 Rounds

10 Burpees to 6″ target

10 T2B

25 KB Swings @ 24/16 kg

Workout of the Day – June 15 2019

STRENGTH: Clean & Jerk 5×1 @ 95%

WOD:

10-8-6-4-2 Dual KB Thrusters @ 16/12 kg

2-4-6-8-10 Burpee Box Jump @ 24/20

Workout of the Day – June 14 2019

STRENGTH: Front Squat 1RM

WOD:

21-15-9

L-KB Snatch @ 24/16

R-KB Snatch

Push 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 7 2019

SKILL: Ultimate Plank Series

WOD:

16 min Alternating TABATA

DB or KB Thrusters

KB Swings

Burpees

Sit ups

Workout of the Day – May 31 2019

SKILL: Mobility Games

WOD:

200 Dual KB Front Squats @ 24/16kg

-every time you put the bells down Run 100m-

Workout of the Day – May 23 2019

STRENGTH: Clean & Jerk 5 x 1 @ 95%

WOD:

50 KB Swings @ 24/16

20 Slingshots

50 KB Snatch

20 Sprawls

50 KB Swings

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 7 2019

STRENGTH: Bench Press 3 x 5

WOD:

3 Rounds

10 GHD sit ups

15 Burpees

20 KB Snatch @ 24/16

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