Workout of the Day

121618

Pull complex, 3 sets; 10 DB bent over row max set strict pull ups -rest as needed- AMRAP 15 400m run 200m KB farmer carry 24/ 16kg

121418

Open WOD 13.3 AMRAP 12 150 wall balls 90 double unders 30 ring muscle ups *ring muscle ups can be substituted for burpee pull ups.

121318

5 sets: Every 4 mins, complete for time: 15 KBS 24/ 16kg 15 burpees 15 T2B *try to maintain time/ pace for all 5 rounds Finisher, 3 sets: 10 DB chest press 10 DB chest flye 10 DB pull overs… Read more »

121218

5RFT: 21 devils press 35/ 20# 15 db hang power cleans 9 HSPU

121118

STRENGTH: Front squat 5-3-1-1-1 EMOM 20 Min 1: 18/ 14 cal row Min 2: 15 DB front squats Min 3: 10 up down + box jump over Min 4: REST

121018

STRENGTH: Fitness: Push press 6×5 Competition: Split jerk 5-3-1-1-1 Build to heavy single. AMRAP 10 200m run 8 shoulder to OH 60/ 40kg

120918

5 rounds for quality: 250m row 10 burpees 20 plate GTO 10/10 single leg DL 75 DU/ 150 singles/ 90s DU practice 10 KBS

120718

2 sets, untimed: 40/ 32 cal row 3 min walking rest 3 rds: 15 strict press 35/ 25kg 10 T2B 3 min REST

120618

STRENGTH: Fitness- EMOM 12: 15 Russian swings Competition- 12 mins to build to a 3RM on the deadlift. Open WOD 11.2 AMRAP 15 9 deadlifts 70/ 50kg 12 HRPU 15 box jumps

120518

SKILL: 10 mins rope climb review/ practice For time: 400m run 40 plate GTO 20/ 10kg 20 burpees 400m run 10 rope climbs 400m run 20 burpees 40 plate GTO 400m run *22 min time cap* CORE FINISHER: Accumulate 5… Read more »