Posts

Workout of the Day – July 10 2019

SKILL: Rope Climb

WOD:

Teams of 3 – Relay Style

100m Run

1 Rope Climb

10 Burpee Box Jump Over @ 24/20

AMRAP in 30

Workout of the Day – June 26 2019

STRENGTH: Front Squat 5 x 2 @ 65%1RM

WOD:

1 Mile Run

20 Weighted step ups @ 50/35

3 Rope Climb

20 Weighted step ups

2 Rope Climb

20 Weighted step ups

1 Rope Climb

1 Mile Run

Workout of the Day – June 25 2019

SKILL: Rope Climb

WOD:

In 3 minutes complete:

40/30 Calorie Row

AMRAP burpees

Rest 2 minutes

Complete 3 Rounds

Workout of the Day – May 22 2019

SKILL: Rope climbs

WOD:

27-21-15-9

Wall Ball @ 20/14

Burpees to 6″ target

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 5 2019

Rope Climbs

WOD:

2 Rounds – 30 sec work / 30 sec rest

Thrusters @ 95/65

Bike

Burpees

Row

Power Cleans @ 95/65

Bike

Burpees

Row

Workout of the Day – March 12 2019

SKILL:

Rope Climb Technique

WOD:

100-80-60-40-20 Double under’s*

25-20-15-10-5 DB Thruster’s @ 35/25

*sub Assault bike 60sec-50-40-30-20

Workout of the Day – February 12 2019

LIFT:

Clean & jerk – 5 x 1 @ 80% 1RM

WOD:

4 Rounds

2 min Assault Bike

400m Row

2 Rope Climbs

Workout of the Day – January 23 2019

SKILL:

Farmer Carry – 15 min to find Max

WOD:

3 Rounds

500m Row

5 Rope Climb

20 Box Jump @ 24/20

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