Workout of the Day

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 »

061818

QOTD- you just got breakfast at the diner, how do you want your eggs, and what’s your choice between homefries/ hashbrowns/ tater tots? WU: AMRAP 5 5 MB squats 5 MB hang cleans 5 ring rows/ pull ups E2MOM 12… Read more »

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 »