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 11 2019

STRENGTH: OH Squat 5 x 2

WOD:

4 Rounds

10 KB Squat Cleans @ 24/16kg

15 KB Swings

45 Double under’s

Workout of the Day – July 8 2019

STRENGTH: Front Squat 5 x 2 @ 70%

WOD:

3 Rounds

30 Double under’s

20 OH Lunges @ 45/25

5 Core Complex

Workout of the Day – July 5 2019

STRENGTH: Back Squat 5 x 5

WOD:

21-15-9

Cal Assault Bike

T2B

H/R Push up

Workout of the Day – July 4 2019

WOD:

“Nancy”

5 Rounds

400m Run

15 OH Squat @ 95/65

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 29 2019

STRENGTH: OH Squat 5 x 2

WOD:

3 min AMRAP

6 KB Snatch – Right

6 KB Snatch – Left

24 Double under’s

-Complete 4 Rounds-

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 23 2019

STRENGTH: Back Squat 5 x 5

WOD:

4 Rounds

6 Tire Flips @ 450/250

12 Box Jump @ 24/20

18 Burpees

-Rest between rounds as needed-