Posts

Workout of the Day – March 19 2019

LIFT:

Front Squat – 1 1/4 @80% 5RM – 5×2

WOD:

5 Rounds

4 Dual KB Pendlay Row

10 Dual KB Deadlift

6 Dual KB Swing

-rest 60 sec between rounds-

*Each round is to be completed within 60 sec.

Workout of the Day – March 18 2019

SKILL:

Core Complex – 10x

WOD:

30 OH Squat @ 95/65

30/20 Calorie Assault Bike

30 Sit ups

30/20 Calorie Row

Workout of the Day – March 17 2019

LIFT:

Bench Press 5 x 3

WOD:

30 Dual KB Front Squat @ 24/16 kg

20 Dual KB Hang Power Clean & Push Press

10 Dual KB Front Squat

Workout of the Day – March 16 2019

LIFT:

Back Squat 3 x 5

WOD:

500m Row

25 Burpees

500m Row

25 Burpees

Workout of the Day – March 10 2019

LIFT:

OH Squat – 2 x 5

WOD:

AMRAP in 7

5 HSPU

15/10 Cal Assault Bike

Workout of the Day – March 7 2019

LIFT:

Front Squat 5 x 5 @ 80%

WOD:

3 Rounds

1 min AMRAP Burpees

1 min AMRAP MB Cleans @ 20/14

1 min Max Calorie Assault Bike

Rest 2 min

Workout of the Day – March 4 2019

LIFT:

Back Squat – 5 x 3

WOD:

5 Rounds

12 alternating pistols

9 Knees to elbows

6 Ring dips

Workout of the Day – February 26 2019

LIFT:

OH Squat – 2 x 5

WOD:

Partners complete 4 rounds each

P1) Row 250m / 200m

P2) Hold Plank

-switch-

Workout of the Day – February 23 2019

LIFT:

1 1/4 Front Squats – 5 x 2

WOD:

20 min EMOM

1 press

2 push press

3 thrusters

-HAP-