Posts

Workout of the Day – June 16 2019

SKILL: Agility Drills

WOD:

3 Rounds

15 DB Power Cleans @ 50/35

12 DB Front Squats

9 DB Push Press

-Rest 5 min-

3 Rounds

40 sit ups

20 push ups

20 DB Box Step Ups @ 50/35

Workout of the Day – June 14 2019

STRENGTH: Front Squat 1RM

WOD:

21-15-9

L-KB Snatch @ 24/16

R-KB Snatch

Push ups

Workout of the Day – June 12 2019

STRENGTH: Bench Press – 5 x 5

WOD:

3 Rounds of Push up Plank series

10 / hand Rock H2H

10 Rock shoulders over hands

10 Circles R

10 Circles L

Rest b/w rounds

Workout of the Day – June 10 2019

SKILL: Burgener & prep

WOD:

3 Rounds

10 Squat Cleans @ 75% 1RM

400m Run

-2 min Rest b/w 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 6 2019

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

WOD:

AMRAP in 15

20 Box Jump @ 24/20

40 OH Walking Lunges @ 45/25

Workout of the Day – June 4 2019

Agility Skills

WOD:

100 Double under’s

50 Wall Ball @ 20/14

25 C2B Pull ups

100 Double under’s

25 C2B Pull ups

50 Wall Ball

100 Double under’s

Workout of the Day – June 2 2019

STRENGTH: Front Squat 5×1 @ 95%

WOD:

20 min AMRAP

20 KB Swings @ 24/16 kg

10 Pull ups

5 HSPU

Workout of the Day – May 31 2019

SKILL: Mobility Games

WOD:

200 Dual KB Front Squats @ 24/16kg

-every time you put the bells down Run 100m-

Workout of the Day – May 29 2019

STRENGTH: Back Squat 5 x 5

WOD:

400m Run Buy In

10 Rounds

5 Power Clean @ 135/95

10 Pull ups

400m Run Cash Out