Workout of the Day

071718

18 mins to build to 1rm squat clean EMOM 12 Min 1: 15 double unders + 2 cleans 80kg/ 60kg Min 2: 30s max push ups + 30s plank

071618

WU: 400m run 10 scap pull ups 10 jumping air squats 200m run 10 pullups/ ring rows 50ft. bear crawl 100m run 10 inch worm pushups 50ft walking lunge with twist 12 mins to find heavy 3 on push press… Read more »

071318

FRONT SQUAT 6-6-4-4-2-2 *all sets should be heavy. Each “second” set should be heavier than the first set of the same number.* AMRAP 13 13 wall balls 13 KBS 200m run

071218

Open lift session 10 min running clock to build to a heavy 2 rep Power snatch. -REST- 10 mins running clock to build to a heavy 2 rep clean and jerk. “Gracibel” 15 snatches 60/ 40kg 15 clean and jerks… Read more »

071118

AMRAP 30 400m run 20 sit ups 30 db push press 35/ 25# 40 air squats 50 double unders

071018

Rowing Intervals 5 rounds: 1 minute row/ 1 minute recover Row @ 80% pace Walk/ pace to recover. For time: 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs 10 plate GTO 20/ 10kg

070918

EMOM 12 Min 1: 5-8 reps strict pull Min 2: 5-8 reps strict push Min 3: 4 single leg RDL 4RFT: 10 chest to bar pull ups 15 HRPU 20 DBL KB FR lunge 24/ 16kg *15 min cap*

060618

For time: 1 round- 100 double unders 16 deadlifts 16 hang power cleans 16 push jerks 2 rounds- 50 double unders 8 deadlifts 8 hang power clean 8 push jerks 4 rounds- 25 double unders 4 deadlifts 4 hang power… Read more »

070518

AMRAP 5: 12 cal row 15 sit ups -REST 1 min- AMRAP 5: 200m run 15 up downs -REST 1 min- AMRAP 5 12 Russian swings 50 ft single arm farmers carry

070418

“Daniel” For time: 50 pull ups 400m run 21 thrusters 40/ 25kg 800m run 21 thrusters 400m run 50 pull ups