Posts

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 15 2019

SKILL: 1 Mile Run

WOD:

50 Box Jumps @ 24/20

40 Sit ups

30 Pistols

20 DB Push Press @ 35/20

10 Broad Jump

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 4 2019

STRENGTH: Press 5 x 1

WOD:

AMRAP in 15

21 Double under’s

7 OH Squat @ 135/95

3 Rope Climbs

Workout of the Day – April 22 2019

STRENGTH: Press 5 x 2

WOD:

3 Rounds

60 Air Squats

30 KB Snatch @ 24/16

60 sit ups

30 Box Jumps @ 24/20

Workout of the Day – April 20 2019

STRENGTH: Deadlift – 5@ 50% – 4@ 60% – 3 @ 70% – 2 @ 75% – 8×3 @ 60%

WOD:

3 Rounds

25 Double under’s

25 MB Cleans @ 20/14

25 Tuck Jump

25 Push Press @ 95/65

25 double under’s

25 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

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 16 2019

OH Squat – 5 x 1

WOD:

20 min EMOM

3 Squat Cleans

2 Beggars

1 Push Press

*Dual DB’s at a challenging weight

Workout of the Day – April 14 2019

SKILL: Kip Swing / Hollow & Arch Hold

WOD:

10 Rounds

2 Shoulder to Overhead @ 135/95

5 T2B

8 Ring Dips (sub. push ups)