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 – July 9 2019

STRENGTH: Clean & Jerk 1RM

WOD:

For Time

400m Run

30 Cal Row

20 Burpees

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 – 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 – June 1 2019

SKILL: Ultimate plank series

WOD:

3 Rounds

3 min Max Calorie Row

Rest 3 min

3 min Max Calorie Assault Bike

Rest 3 min

Workout of the Day – May 21 2019

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95%

WOD:

Partner’s

1000m Row (switch as needed)

100 MB Cleans @ 20/14

750m Row

75 MB Cleans

500m Row

50 MB Cleans

Workout of the Day – May 18 2019

WOD:

AMRAP in 20

21/15 Calorie Row

15 Pull ups / Ring Rows

9 Hang Squat Cleans @ 135/95

Workout of the Day – May 12 2019

SKILL: Double Under’s

WOD:

3 Rounds

500m Row

100m DB Farmer Carry @ 50/35

25 Sit ups

Workout of the Day – May 8 2019

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95%

WOD:

3 Rounds

20/15 Cal Row

15 Deadlift @ 225/155

20/15 Cal Row

-Rest 3 min between Rounds-

Workout of the Day – April 27 2019

WOD

20 Power Snatch @ 95/65

20 OH Squat

20 Cal Row

20 GHD sit ups

Rest 2 min

15 P. Snatch

15 OH Squat

15 Cal Row

15 GHD sit ups

Rest 2 min

10 P. Snatch

10 OH Squat

10 Cal Row

10 GHD sit ups