Posts

Workout of the Day – July 17 2019

STRENGTH: Back Squat 3 x 5

WOD:

AMRAP in 8

Suicide sprint

10 Lunges @ 50/35

Workout of the Day – July 16 2019

SKILL: Burgener & Prep

WOD:

“Hot Shots 19”

6 Rounds

30 Air Squats

19 Power Cleans @ 135/95

7 Strict Pull ups

400m Run

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 – July 9 2019

STRENGTH: Clean & Jerk 1RM

WOD:

For Time

400m Run

30 Cal Row

20 Burpees

Workout of the Day – July 7 2019

SKILL: Tire Flips

WOD:

4 Rounds

15 Wall Ball @ 20/14

200m Run

15 Wall Ball

-2min Rest between Rounds-

Workout of the Day – July 4 2019

WOD:

“Nancy”

5 Rounds

400m Run

15 OH Squat @ 95/65

Workout of the Day – July 3 2019

STRENGTH: Press 5 x 3

WOD:

AMRAP in 20

400m Run

10 TGU

Workout of the Day – July 2 2019

STRENGTH: Deadlift 2@90%, 3×3 @ 75%

WOD:

AMRAP in 10

800m Run

40 Wall Ball @ 20/14

20 Cal Assault Bike

400m Run

20 Wall Ball

10 Cal Assault Bike

200m Run

10 Wall Ball

5 Cal Assault Bike

Workout of the Day – June 30 2019

STRENGTH: 10 min EMOM Power Snatch + Hang Power Snatch @ 95%

WOD:

3 Rounds

50 Air Squats

30 KB Swings @ 24/16

10 C2B pull ups

200m Run

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