Posts

Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

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 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 11 2019

SKILL: Agility drills

WOD:

10 Wall Ball @ 20/14

10 Calorie Assault Bike

20 Wall Ball

10 Pull ups

30 Wall Ball

10 Cal Bike

40 Wall Ball

10 Pull ups

50 Wall Ball

10 Cal Bike

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 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 5 2019

Rope Climbs

WOD:

2 Rounds – 30 sec work / 30 sec rest

Thrusters @ 95/65

Bike

Burpees

Row

Power Cleans @ 95/65

Bike

Burpees

Row

Workout of the Day – April 3 2019

Clean & Jerk – 7 x 1 @ 85%

WOD:

5 Rounds

3 Clean pull @ above weight

6 pull ups

9 box jumps @ 24/20

Workout of the Day – April 1 2019

LIFT:

1 1/4 Front Squats – 5 x 2 @ 85%

WOD:

10 Rounds

15 sec Max Cal Assault Bike

45 sec Rest

Workout of the Day – March 30 2019

Clean & Jerk Prep work

3 Rounds

21 Wall Ball @ 20/14

15 C2B Pull ups

9 Clean & jerk @ 135/95