Workout of the Day

012319

STRENGTH/ SKILL: EMOM 10 Even: 5 strict pull ups (2s negative) Odd: 5 chin ups (2s neg) EMOM 12 Min 1: 20 KBS 24/ 16kg Min 2: 10 pull ups/ ring rows Min 3: 50s cal row *Score today is… Read more »

012219

STRENGTH: Every 2 mins, for 6 sets: 5 back squats @ moderate load *Post total load to Triib. 5 rds NFT: 10 front squats 50kg/ 35kg 10 DB snatches 50/ 35# 12 burpees -rest as needed- RECOVERY: lizard- 90s per… Read more »

012119

STRENGTH/ SKILL: EMOM 8 Even: 30s hanging knee raise hold or L sit Odd: 2-3 wall walks/ 20-30s HS AMRAP 18 @ moderate pace 20/ 15 cal row 40 Russian twists/ 12 T2B 30s plate OH hold 5/5 box step… Read more »

012019

EMOM 30 @ moderate effort: Min 1: 45s cal row Min 2: 15 Russian swings Min 3: 15 up downs Min 4: 45s side plank R Min 5: 45s side plank L

011819

Partner WOD Teams of 2 complete: DOUBLE AMRAP 8 8 DB power clean 50/ 35# 8 db farmers lunge. -rest 2 mins then repeat- *partner 1 completes a full round, while partner 2 holds a plank. Partner Finisher: 60 reps… Read more »

011719

Extended warm up, 3 sets: 5 OHS @3131 *empty bar or PVC and PERFECT mechanics. “Nancy” 5 rds for time: 400m run 15 OHS 40/ 25kg

011619

EMOM 18 Min 1: 12/ 10 cal row Min 2: 20 v ups or tuck ups Min 3: 2 rope climbs/ 5 pull ups/ 7 ring rows RECOVERY: 2 mins in each position: seal stretch saddle forward fold/ sit stretch… Read more »

011519

SKILL: Kipping pull up 4RFT: 10 deadlifts 100/ 70kg 20 pull ups 60 double unders

011319

Extended warm up: 10 mins of TGU play AMRAP 25, at a moderate pace throughout: 400m run 8 DBL KB DL 24/ 16kg 50 single unders 8 DBL KB DL 40 walking lunges 8 DBL KB DL 30 hanging knee… Read more »

011119

4RFT: 4 burpees 10 push jerks 60/40kg 100m sprint -Rest 2 mins- 3RFT: 4 burpees 10 push jerks 100m sprint -Rest 2 mins- 2RFT: 4 burpees 10 push jerks 100m sprint RECOVERY: 1 min in down dog 1 min per… Read more »