Posts

Workout of the Day – July 14 2019

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70%

WOD:

EMOM x 9

A) 15/10 Calorie Row

B) 8 Ring Rows

C) 6 Pistols

Workout of the Day – June 8 2019

STRENGTH: Deadlift 3×3 @ 80%, 3×3 @ 65% with 120 sec rest b/w sets

WOD:

2 Rounds

1 min Max Cal Row

1 min AMRAP Supermans

1 min AMRAP SLDL @ 75/55

1 min AMRAP Ring Rows

1 min AMRAP KB Swings

Rest 1 min

Workout of the Day – May 14 2019

STRENGTH: Deadlift 85% x 2, 70% 6 x 3 w/ 90-120 sec rest

WOD:

AMRAP in 15

200m Run

10 T2B

5 Ring MU / Ring dips / dips

Workout of the Day – February 2 2019

LIFT:

OH Squat – 4 x 5

WOD:

Buy In 500m Row

3 Rounds

10 Ring Rows

10 1-Leg Deadlift @ 24/16kg

Cash out 500m Row

Workout of the Day – January 18 2019

LIFT:

Front Squat – 5 x 5

WOD:

EMOM x 16

A) 15 Ring Rows

B) 10 Single leg Deadlift

C) 3 Rope Climb

D) 15 Back extensions

Workout of the Day – January 3 2019

LIFT:

Back Squat – 3×5

WOD:

15 / 10 Calorie Assault bike Buy in

then 2 Rounds of

15 Ring Row

45 double under’s

15 pull ups

45 double under’s

Workout of the Day – December 24 2018

12 Days of Christmas

On the first day of Christmas my true love gave to me…..

1 Muscle up

On the second day of Christmas my true love gave to me…

2 HSPU and 1 MU

On the third day of Christmas my true love gave to me….

3 T2B, 2 HSPU, and 1 MU

On the fourth day of Christmas my true love gave to me…..

4 pistols, 3 T2B, 2 HSPU, 1 MU

On the fifth day of Christmas my true love gave to me….

5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the sixth day of Christmas my true love gave to me….

6 Goblet squat, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the seventh day of Christmas my true love gave to me….

7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eighth day of Christmas my true love gave to me….

8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the ninth day of Christmas my true love gave to me….

9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the tenth day of Christmas my true love gave to me….

10 Box Jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the eleventh day of Christmas my true love gave to me….

11 Deadlift, 10 Box jump, 9 KB Swing, 8 Pull ups, 7 Ball slams, 6 goblet squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, and 1 MU

On the twelfth day of Christmas my true love gave to me….

12 Cal Bike, 11 Deadlift, 10 Box jump, 9 KB Swings, 8 Pull ups, 7 Ball slams, 6 Goblet Squats, 5 Ring Rows, 4 pistols, 3 T2B, 2 HSPU, 1 MU

Workout of the Day – December 21 2018

LIFT:

OH Squat – 3 x 5 @ 75% 5RM

WOD:

2 Rounds

15 Cal Row

10 Deadlift @ 225/155

15 Cal Row

10 Ring Row

-Rest 3 min between rounds-

Workout of the Day – November 14 2018

LIFT:

Front Squat – 3 x 2

WOD:

Ascending Ladder by 3’s – AMRAP in 15

3 Dual KB Beggars

3 Ring Rows

Workout of the Day – October 11 2018

LIFT:

OH Squat – 4 x 2

WOD:

1 min AMRAP Double under’s

-rest 1 min-

1 min AMRAP Double under’s

1 min AMRAP Ring Rows

-rest 1 min-

1 min AMRAP Double under’s

1 min AMRAP Ring Rows

1 min AMRAP KB Swings @ 32/24 kg