Workout of the Day

061518

WU: 2x- 40 plate hops 30 plate GTO 20 lunges with plate OH 10 strict push ups *then 400m run at the end of 2 rds. SKILL: 3x- sub-max handstand hold (accumulate 15-30s) 75 DU/ 90s of DU practice 5… Read more »

061418

WU: 5 rounds- 5 pass through’s 5 snatch balance 15 double clap jumping jacks SKILL/ MOBILITY: – muscle snatch to hang snatch to pulling from ground STRENGTH: EMOM 10 3 Power snatches (Goal is to focus on cycling) 4 RFT:… Read more »

061318

WU: AMRAP 6 with a partner 100m run 8 step ups 6 push ups to side plank -switch- STRENGTH: 3 rds NFT- 5 strict pull ups (weighted)/ 5 negative pull ups @ 5s 5 single arm KB rows @30X1 -rest… Read more »

061218

WU: 800m. circle up group warm up: 10 groiners 10 thread the needles 10 rebound air squats (2s pause at bottom) 10 arm circles wrist stretches SKILL: front squat STRENGTH: Front squat 5×2 @90% of 1RM WOD: 15 – 12… Read more »

061118

WU: AMRAP 5 10 jump squats 7 GTO 5 plate burpees 3 plate good mornings EMOM 7: 3 heavy TNG deadlifts -REST 3 mins- AMRAP 7: max burpees -REST 3 mins- For time: 30 – 20 – 10 DB suitcase… Read more »

060818

WU: 15 – 12 – 9 muscle clean sit ups KBS Power clean Build to a moderate set of 3. (touch and go. think of this as pre-load/ prep for the WOD) For time: 20 power cleans 60/ 40kg 20… Read more »

060718

WU: 21 – 15 – 9 strict push ups ring rows *10 walking lunges after each round. Build to a moderate set of 8 on the bench press then 4 rds: 8 Bench press 12 tricep extension 4 rds for… Read more »

060618

WU: 400m run then 3 rds- 5 kang squat 5 air squat 10 groiners Back squat 15 mins to find a heavy set of 5 @ 30×1 EMOM 11 5 front squat 4 push press 3 thrusters *If you don’t… Read more »

060518

WU: 400m run, then 3 rds: 8 single arm DB/ KB press 8 bent over row @22X1 100m run Every 5 mins, for 5 rounds, complete for time: 400m run 21 KBS 24/ 16kg 12 pull ups *Goal is to… Read more »

060418

WU: Partner AMRAP Partner A- 100m run Partner B- 10 step lunges/ 10 reverse lunges/ 5 MB GTO then 2 rounds: 5 broad jumps 5 barbell strict press 5 “double push up” burpees (drop to ground, 2 push ups, jump… Read more »