Workout of the Day

070318

WU: GAME: medball leg pass AMRAP 6 6 box jumps/ step ups 6 box push ups 30s plank 4 rounds NFT: 10- 15 ring push ups/ push ups 1 min FLR or push up plank. -1 min REST betw sets-… Read more »

070218

WU: 4 rounds: 15s ON/ 15s OFF DB shoulder press 15s ON/ 15s OFF push up plank -1min REST- 3 rounds: 15s ON/ 15s OFF DB hammer curls 15s ON/ 15s OFF passive hang on rig -1min REST- 4 rounds:… Read more »

062918

WU: In pairs: 200m run with medball 20 wall balls 200m run 20 sit ups (back and forth) 200m run 40 single arm OH lunge (light DB, 20 each partner, other partner is holding a squat) “Fran” 21 – 15… Read more »

062818

WU: 21 – 15 – 9 KB Deadlift step lunges 100m run betw each round. Deadlift 7-7-7-7 start moderate and build to heaviest set of 7. every 90s for 5 rounds: 12/ 10 cal row 5 deadlifts 100/ 70kg 5… Read more »

062718

WU: AMRAP 8 2 ring rows/ pull ups 4 push ups 6 up downs 20s forearm plank hold (increase reps by 2 each round, 2-4-6, then 4-6-8, 6-8-10) GYMNASTICS SKILL: 3 rounds: 30s ring support 30s bottom of ring dip… Read more »

062618

STRENGTH/ SKILL: EMOM 12 2 heavy power clean and jerk *Build across, start light- moderate and work to moderate- heavy. For time: 100-80-60-40-20 Double unders 15-12-9-6-3 Clean and jerk 60/ 40kg *14 min cap*

062218

WU: 800m run then: AMRAP 4: 10 single arm DL 10 single arm presses 10 step ups STRENGTH: Deadlift 5 – 3 – 1 – 2 – 1 For time: 21 – 15 – 12 – 9 Power snatch 40/… Read more »

062118

WU: AMRAP 5 10 PVC OHS 10 straight legged sit ups 10 pvc OH step ups 5 rounds NFT: 20/ 15 cal row 4 alt DB TGU 20/ 12kg 14 alt plate OH step ups 10/ 5kg, 24/ 20” 1… Read more »

062018

WU: 3 rounds- 30 single unders 15 jumping jacks 10 reverse lunges 5 single arm fr rack reverse lunge (light KB) 5 strict hanging leg raise/ T2B STRENGTH: 5 rounds for load. 14 alt KB front rack reverse lunges *1 min… Read more »

061918

WU: 4 rds- Bear crawl -> lateral bear crawl -> crab walk 6 KB good mornings -> 6 KB halo’s -> 6/6 kb presses 6 PVC pass through’s -> 6 PVC figure 8’s -> 6 PVC front press to back… Read more »