Posts

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

Workout of the Day – December 30 2018

LIFT:

Deadlift – 5 x 5 @ 70% 5RM

WOD:

3 Rounds

10 KB Swings @ 24/16 kg

1 Rope Climb

15 KB Swings

2 Rope Climb

25 Kb Swings

3 Rope Climb

50 KB Swings

-Rest 1 min-

Workout of the Day – December 23 2018

SKILL:

Rope Climbs

WOD:

4 Rounds

25/20 Calorie Row

25 Squat cleans @ 95/65

Workout of the Day – November 26 2018

LIFT:

Front Squat – 3 RM

WOD:

2 Rounds

50 Box Jump @ 24/20

25 HSPU (sub strict DB press)

5 Rope Climbs

Workout of the Day – November 16 2018

SKILL:

D-Ball Clean Technique

WOD:

Teams of 3

3 min AMRAP Sled Push Relay @ 190/145

-Rest 1 min-

3 min AMRAP Rope Climb Relay

-Rest 1 min-

3 min AMRAP D-Ball Clean – Alternating @ 100/70

-Rest 1 min-

3 min AMRAP Row for Calories – All row for a total

-Rest 1 min-