Posts

Workout of the Day – February 20 2019

LIFT:

Back Squat – 4 x 4

WOD:

Alternating Tabata

Mountain climbers

Tuck jumps

Rest

Cash out with 2 min Max Cal Assault Bike

 

Workout of the Day – February 18 2019

LIFT:

Press – 5 x 4

WOD:

Teams of 3-4 = all working for total combined reps

Complete 2 Rounds

2 min AMRAP Assault Bike Calories

2 min AMRAP pull ups

2 min AMRAP Double under’s

2 min AMRAP Burpees

2 min AMRAP KB Snatch

-rest 2 min-

 

Workout of the Day – February 16 2019

SKILL:

500m Row for time

WOD:

AMRAP in 7

Ascending ladder 1-2-3-4-5-6-etc

Power Snatch @ 95/65

OH Squat

Burpee over Bar

 

Workout of the Day – February 14 2019

LIFT:

OH Squat – 3 x 5

WOD:

4 Rounds

25/20 Cal Row

25 Burpees

 

Workout of the Day – February 12 2019

LIFT:

Clean & jerk – 5 x 1 @ 80% 1RM

WOD:

4 Rounds

2 min Assault Bike

400m Row

2 Rope Climbs

 

Workout of the Day – February 10 2019

SKILL:

Tire Flips for Max Load

WOD:

Max Calorie Assault Bike

15 sec sprint / 45 sec rest

Workout of the Day – February 8 2019

LIFT:

Back Squat – 3 x 5

WOD:

3 Rounds

20 push ups

100 Double under’s

20 KB Snatch @ 24/16 kg

Workout of the Day – February 6 2019

LIFT:

Press – 5 x 5

WOD:

AMRAP in 15

20 KB Swings @ 20/14 kg

15 KB Highpull

10 slingshots

Workout of the Day – February 4 2019

SKILL:

Burgener Warm up & Prep

WOD:

1-2-3-4-5-6-7-8 Squat Clean @ 155/105

40 Double under’s after each set

Workout of the Day – February 2 2019

LIFT:

OH Squat – 4 x 5

WOD:

Buy In 500m Row

3 Rounds

10 Ring Rows

10 1-Leg Deadlift @ 24/16kg

Cash out 500m Row