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Workout of the Day – June 11 2019

STRENGTH: Back Squat – 5 x 5

WOD:

AMRAP in 12

100 single under’s

10 Burpee pull ups

100 foot walking lunge

10 Burpee pull ups

Workout of the Day – June 6 2019

STRENGTH: 10 min EMOM Snatch Pull + Power Snatch @ 95%

WOD:

AMRAP in 15

20 Box Jump @ 24/20

40 OH Walking Lunges @ 45/25

Workout of the Day – May 27 2019

STRENGTH: Deadlift 2 @ 90%, 5×3 @ 75%

WOD:

2 Rounds

25 Push Press @ 95/65

100 ft. Front Rack Walking lunge

Rest 3 min

2 Rounds

20 Push press @ 115/85

100 ft. Front Rack Walking lunge

Rest 3 min

2 Rounds

15 Push Press @ 135/95

100 ft. Front Rack Walking lunge

Workout of the Day – May 16 2019

STRENGTH: Press – 3 RM

WOD:

5 Rounds

100 Ft Suitcase DB Walking Lunge @ 50/35

20 sec L-sit

15 Ft HS Walk / 30 sec HS hold

Workout of the Day – May 6 2019

SKILL: Sled Push for Load

WOD:

5 Rounds

100 foot walking lunge

20 Wall Ball @ 20/14

100m Run

20 Pull ups

Workout of the Day – April 26 2019

STRENGTH: Front Squat 1 1/4 – 5 x 1 @ 90%

WOD

AMRAP in 15

20 mountain climbers per leg

40 OH walking lunges @ 45/25

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 – February 25 2019

SKILL:

Pull ups 5-4-3-2-1

WOD:

20 min Ladder

DB Front Rack Lunges / per leg @ 50/35

Wall Ball @ 20/14

-start with 1 rep of each, then 2 reps of each, then 3 reps, then 4 reps, etc..

Workout of the Day – January 26 2019

SKILL:

KB Snatch

WOD:

5 Rounds

8 Right-KB Snatch

6 Right-KB OH Lunge

4 Right-KB Front Rack Squat

8 Left-KB Snatch

6 Left-KB OH Lunge

4 Left-KB Front Rack Squat

Workout of the Day – January 16 2019

LIFT:

Bench Press – 5 x 5

WOD:

1 min AMRAP Weighted step ups

1 min AMRAP Ring dips

1 min AMRAP Tactical Lunges

1 min AMRAP Wall Sit

-Rest 1 min-

Complete 3 Rounds