Posts

Workout of the Day – May 13 2019

STRENGTH: 10 min EMOM 2 Split Snatch @ 90%

WOD:

AMRAP in 12

Increasing ladder of Tire Flips 1-2-3-4-5-6-etc

15/10 Cal Assault Bike after each set

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 – April 12 2019

Bench Press – 5 x 3

WOD:

Partner’s Complete for Time

100 KB Deadlift @ 32/24 kg

100 Foot Dual KB OH Carry @ 24/16 kg

100 Air Squats

100 Foot Dual OH Carry

100 KB Swings @ 24/16 kg

100 Foot Dual OH Carry

Workout of the Day – April 8 2019

SKILL: Atlas Stone Cleans

WOD:

AMRAP in 15

2 Stone to Shoulder @ 145/95

50 Double Under’s (sub. 30 sec Assault Bike)

Workout of the Day – March 24 2019

SKILL:

D-Ball Cleans

WOD:

EMOM to the Death

15 Double under’s + 1 D-ball Clean

*Add 1 D-ball clean EM

Workout of the Day – March 21 2019

WOD:

Partner’s complete 2 min Work / 1 min Rest of the following

Hang Squat Clean @ 95/65 (1 athlete working)

Heavy Sled Push

Row for Calories (both athletes)

Shoulder to Overhead @ 95/65 (1 athlete working)

D-Ball over Bar @ 100/70 (alternating)

Sledge Swings (1 athlete working)

Workout of the Day – March 9 2019

SKILL:

KB Clean / Dual KB Clean

WOD:

10X

3 Dual KB Deadstop Squat Cleans @ 24/16kg

100 Foot D-Ball Carry @ 100/70

Workout of the Day – February 7 2019

SKILL:

Atlas Stone Technique

WOD:

10 Rounds

3 Stone to shoulder

9 Pull ups

Workout of the Day – January 27 2019

LIFT:

Back Squat – 5 x 3

WOD:

Partner’s complete 3 Rounds

Partner 1 = 100m Farmer Carry

Partner 2 = AMRAP Ball slams @ 20/15

-switch-

Workout of the Day – January 23 2019

SKILL:

Farmer Carry – 15 min to find Max

WOD:

3 Rounds

500m Row

5 Rope Climb

20 Box Jump @ 24/20