Workout of the Day – February 21 2018

LIFT:

Front Squat – 5 x 2

WOD:

18 min AMRAP

1 Power Snatch @ 135/95

3 HSPU (sub 1 wall walk)

5 Burpees

Workout of the Day – February 20 2018

LIFT:

10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch

WOD:

10 Rounds

10 pull ups

10 Box Jump @ 24/20

10 Air Squats

Workout of the Day – February 19 2018

FAMILY DAY SQUAT BALL OLYMPICS

WOD:

Teams of 4 – complete 2 Rounds

AMRAP in 3 – Max Sit ups (relay sets of 10)

AMRAP in 3 – Sled Push Relay @ 145

AMRAP in 3 – Max Ball Slams (relay sets of 10)

AMRAP in 3 – OH Farmer Carry Relay

Rest 3 min

Workout of the Day – February 18 2018

SKILL:

10 min to find 1RM Tire Flip

WOD:

10 -9-8-7-6-5-4-3-2-1

DB Clean to Thruster @ 40/25

Shuttle sprint after each set

Workout of the Day – February 17 2018

LIFT:

OH Squat – 5 x 2

WOD:

4 Rounds

2 min AMRAP Hang Squat Clean – HAP

2 min AMRAP Max Cal Row

2 min Rest

Workout of the Day – February 16 2018

LIFT:

Press – 5 x 3

WOD:

AMRAP in 12

8 push ups

8 strict pull ups

200m Row

Workout of the Day – February 15 2018

SKILL:

60 sec Max Effort Assault Bike

WOD:

5 Rounds – 1 min Intervals

Heavy KB Swings

DB Snatch (alt)

Goblet Squat

Rest

Workout of the Day – February 14 2018

LIFT:

Deadlift – 3 x 8

WOD:

14-12-10-8-6-4-2

Slingshots @ 16/12 kg

OH Lunges @ 45/25

Pull ups

Workout of the Day – February 13 2018

LIFT:

Bench Press – 3 x 5

WOD:

Tabata these…

wall ball @ 20/14

mountain climbers

static squat hold / wall sit

Workout of the Day – February 12 2018

SKILL:

Ring dips – Max Effort (Sub Ring Support)

WOD:

20 min EMOM

ODD: 2 Squat Clean – HAP

EVEN: 7 Tuck Jumps