Posts

Workout of the Day – May 18 2019

WOD:

AMRAP in 20

21/15 Calorie Row

15 Pull ups / Ring Rows

9 Hang Squat Cleans @ 135/95

Workout of the Day – May 13 2019

STRENGTH: 10 min EMOM 2 Split Snatch @ 90%

WOD:

AMRAP in 12

Increasing ladder of Tire Flips 1-2-3-4-5-6-etc

15/10 Cal Assault Bike after each set

Workout of the Day – May 11 2019

STRENGTH: OH Squat 5 x 2 @ 60% 1RM

WOD:

4 Rounds

200m Run

20 DB Step Ups @ 50/35

Workout of the Day – May 10 2019

STRENGTH: 10 min EMOM + Clean Pull + 1 hang Power Clean @ 90%

WOD:

AMRAP in 15

12 Power Cleans @ 115/85

9 Front Squat

6 Push Press

Workout of the Day – May 1 2019

STRENGTH: Snatch 7 x 1 @ 90%

WOD:

Tabata Assault Bike for Calories

Tabata Double under’s

Tabata Mountain climbers

Workout of the Day – April 30 2019

WOD

1-2-3-4-5-6-7-8-9-10

Hang Squat Clean thrusters @ 70%

5 T2B after every set

Workout of the Day – April 28 2019

STRENGTH: Clean & Jerk 7 x 1 @ 90%

WOD

20 min AMRAP

20 KB Swings @ 24/16

15 Ring Row

10 Pistols

Workout of the Day – April 27 2019

WOD

20 Power Snatch @ 95/65

20 OH Squat

20 Cal Row

20 GHD sit ups

Rest 2 min

15 P. Snatch

15 OH Squat

15 Cal Row

15 GHD sit ups

Rest 2 min

10 P. Snatch

10 OH Squat

10 Cal Row

10 GHD sit ups

Workout of the Day – April 25 2019

STRENGTH: Bench Press 4 x 4

WOD:

AMRAP in 6

6 Hang Squat Cleans @ 115/75

6 Bar Facing Burpees

Workout of the Day – May 5 2019

STRENGTH: Back Squat 5×5 @ 75% 5RM

WOD:

21-15-9

Power Cleans @ 95/65

Push Press @ 95/65