Posts

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)

Workout of the Day – April 4 2019

OH Squat – 4 x 2

WOD:

6 Rounds

10 Calorie Assault Bike

12 Press @ 65/45

10 Calorie Row

12 Ring dips

Workout of the Day – March 4 2019

LIFT:

Back Squat – 5 x 3

WOD:

5 Rounds

12 alternating pistols

9 Knees to elbows

6 Ring dips

Workout of the Day – February 3 2019

LIFT:

Snatch – 5 x 1 @ 75%

WOD:

3 Rounds

8 R-arm DB OH walking lunge steps @ 50/35

8 L-arm DB OH walking lunge steps

8 Ring Dips

Workout of the Day – January 16 2019

LIFT:

Bench Press – 5 x 5

WOD:

1 min AMRAP Weighted step ups

1 min AMRAP Ring dips

1 min AMRAP Tactical Lunges

1 min AMRAP Wall Sit

-Rest 1 min-

Complete 3 Rounds

Workout of the Day – December 6 2018

LIFT:

Press – 1 RM

WOD:

24 min Alt. EMOM

A) 2 Heavy Stone to Shoulder

B) 10 Ring Dips

C) 15/10 Calorie Row

Workout of the Day – November 13 2018

SKILL:

2000m Row / 3 Rounds of max strict pull ups & max ring dips

WOD:

50 Burpee Box Jump @ 24/20

-for time-

Workout of the Day – November 7 2018

LIFT:

Back Squat – 3 x 5

WOD:

20/15 Cal Assault Bike

then 4 rounds of

5 ring dips

10 Push press @ 95/65

finish with 20/15 Cal Assault Bike

Workout of the Day – October 17 2018

SKILL:

KB Clean & Press Technique

WOD:

10 Rounds

7 KB Clean & Press – Right @ 16/12 kg

7 KB Clean & Press – Left

7 Ring dips

Workout of the Day – October 2 2018

LIFT:

Bench Press – 5 x 5

WOD:

5 Rounds

2 Wall walk

10 DB / KB push press (5 per arm)

10 Ring Dips