Workout of the Day

020719

Strength/Skill/ EXTENDED WARM-UP 3 SETS 1 Snatch Deadlift 2 Hang Power Snatch + 1 OHS 1 Hang Squat Snatch *Keep loading light and manageable for all 3 Sets, perfect mechanics EMOM x 15 MINUTES MIN 1 — 7 Hang Squat… Read more »

020619

Double AMRAP AMRAP 8 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges* 50/ 35# *Switch arms at 7 reps -Rest 3 mins- AMRAP 8 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges… Read more »

020519

Strength from nc45 dated 1/29 Wod from nc60 dated 1/29 Warm up Amrap 6 10 groiners 5/5 SA Russian swings 20s scap pull ups STRENGTH 3 SETS: 8 Banded face pulls with a 2s pause 5 Strict Pull-ups -Rest 1:00… Read more »

020419

STRENGTH: Fitness: Every 2 mins for 7 rds: 5 double KB front squats Competition: 15 mins to build to a 5rm back squat For time: 30 – 20 – 10 MB cleans Push ups *11 min time cap* RECOVERY: twisted… Read more »

020319

Strength: 4 ROUNDS (For Quality) 12 Kettlebell Seesaw Rows 12 Kettlebell Floor Presses in Glute Bridge 6 ROUNDS FOR TIME 12 KBS 24/ 16KG 9 Box Jumps 24/ 20″ 6 Burpees RECOVERY: Legs wide, piriformis/ adductor stretch- 90s/ side Pigeon-… Read more »

020119

Strength/Skill EMOM x 8 MINUTES 5 Push Presses EMOM x 12 MINUTES Min 1 – 30s Double unders Min 2 – 30s MB strict press 20/ 14# Min 3 – 30s single arm DB push press 40/ 25# RECOVERY: Banded… Read more »

013119

Strength/Skill EMOM x 10 MINUTES Min 1 – 5 Power Cleans Min 2 – 5 Front Squats AMRAP x 10 MINUTES 5 Power Cleans 60/ 40kg 10 Wall Balls 20/14# Recovery: Banded trap stretch (anchor green band low on the… Read more »

013019

STRENGTH: Fitness: Every 2 mins for 7 rds (14 mins): 5 Russian swings + 5 KB RDL’s @ moderate-heavy OR 8 Russian swings + 6 KB RDL @ light-moderate Competition: 15 mins to build to a heavy 3-Rep Deadlift *Start… Read more »

012919

Strength: 5 rds- 6 bent over barbell rows 8-12 push ups -Rest 1:00 b/t sets- AMRAP12 16 alt. DB snatches 50/35# 12 burpees 8 pull-ups RECOVERY: KB handle lat smash- 90s per side Child’s pose last stretch- 90s per side… Read more »

012819

EMOM 12 5 back squats *moderate to heavy load, build across For time: 21 – 15 – 9 Goblet squat 24/ 16kg KBS *200m run after each set Recovery: lizard- 90s per side lying figure 4 glute stretch- 90s per… Read more »