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 – 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 28 2019

SKILL: Deadlift technique & Prep

WOD:

10 Rounds

3 Deadlift (Heavy & Unbroken)

5 Burpees

7 Pull ups

Workout of the Day – June 24 2019

STRENGTH: Bench Press 5 x 5

WOD:

10 min EMOM

odd: 5 strict pull ups or 3 muscle ups

even: 2 strict HSPU

Workout of the Day – June 19 2019

SKILL: Run Prep

WOD:

Partner’s complete

40 Pull ups (1 person working at a time)

800m Run together

100 KB Swings @ 24/16kg

800m Run together

100 KB Push Press

800m Run together

40 Pull ups

Workout of the Day – June 13 2019

SKILL: Deadlift & prep

WOD:

5 Rounds

3 Deadlift @ 275/165

6 Burpees

9 Pull ups

Workout of the Day – June 11 2019

STRENGTH: Back Squat – 5 x 5

WOD:

AMRAP in 12

100 single under’s

10 Burpee pull ups

100 foot walking lunge

10 Burpee pull ups

Workout of the Day – June 4 2019

Agility Skills

WOD:

100 Double under’s

50 Wall Ball @ 20/14

25 C2B Pull ups

100 Double under’s

25 C2B Pull ups

50 Wall Ball

100 Double under’s

Workout of the Day – June 2 2019

STRENGTH: Front Squat 5×1 @ 95%

WOD:

20 min AMRAP

20 KB Swings @ 24/16 kg

10 Pull ups

5 HSPU

Workout of the Day – May 29 2019

STRENGTH: Back Squat 5 x 5

WOD:

400m Run Buy In

10 Rounds

5 Power Clean @ 135/95

10 Pull ups

400m Run Cash Out