Posts

Workout of the Day – July 16 2019

SKILL: Burgener & Prep

WOD:

“Hot Shots 19”

6 Rounds

30 Air Squats

19 Power Cleans @ 135/95

7 Strict Pull ups

400m Run

Workout of the Day – July 15 2019

STRENGTH: Press 5 x 3

WOD:

AMRAP in 10

18 Wall Ball @ 20/14

9 DB Hang Power Clean @ 50/35

6 DB Push Press

Workout of the Day – July 12 2019

STRENGTH: Snatch @ 75-85%

WOD:

30 min EMOM

A) 3 Snatch Pull

B) 2 Power Snatch

C) 1 Squat Snatch

Workout of the Day – July 11 2019

STRENGTH: OH Squat 5 x 2

WOD:

4 Rounds

10 KB Squat Cleans @ 24/16kg

15 KB Swings

45 Double under’s

Workout of the Day – July 9 2019

STRENGTH: Clean & Jerk 1RM

WOD:

For Time

400m Run

30 Cal Row

20 Burpees

Workout of the Day – July 8 2019

STRENGTH: Front Squat 5 x 2 @ 70%

WOD:

3 Rounds

30 Double under’s

20 OH Lunges @ 45/25

5 Core Complex

Workout of the Day – June 30 2019

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

WOD:

3 Rounds

50 Air Squats

30 KB Swings @ 24/16

10 C2B pull ups

200m Run

Workout of the Day – June 29 2019

STRENGTH: OH Squat 5 x 2

WOD:

3 min AMRAP

6 KB Snatch – Right

6 KB Snatch – Left

24 Double under’s

-Complete 4 Rounds-

Workout of the Day – June 27 2019

STRENGTH: 10 min EMOM + Squat Clean + 1 Push Jerk + 1 Split Jerk

WOD:

4 Rounds

60 Double under’s

15 K2E

15 foot HS walk / 30 foot Bear Walk

Workout of the Day – June 18 2019

STRENGTH: Snatch 5×1 @ 95%

WOD:

30 Manmakers @ 50/35