Thursday

Thursday

Pre WOD 5 rounds not for time 14 (7R/7L) half kneeling bottoms up kettlebell press 10-15 GHD situps Workout of the Day 5 rounds 2:00 200/150 meter row AMRAP double kettlebell front squat (24kg/16kg) 1:00 rest

Wednesday

Pre WOD Tabata push press (#45/#35) *resting position is bar locked out overhead Workout of the Day 3 rounds 5:00 as many rounds as possible 18/13 calorie Assault bike 18 kettlebell swings (24kg/16kg) 18 burpees 2:00 rest

Monday

Monday

Pre WOD Every 3 minutes on the minute for 15 minutes 5 back squats Workout of the Day 5 rounds for time 20 single arm overhead walking lunge steps (#50/#35) 50 double unders  

Friday

Friday

Pre WOD Alternating double tabata -Med ball moutaun climbers -MB russian twists -Front plank feet on MB, toe taps -MB situps Workout of the Day 4 rounds 2:00 max cal Assault bike 2:00 AMRAP DB weighted step ups (#50/#35)(24″/20″) 1:00 rest

Wednesday

Wednesday

Workout of the Day For time 21 power cleans (#155/#105) 21 lateral burpees over bar 100 double unders 15 power cleans 15 lateral burpees over bar 100 double unders 9 power cleans 9 lateral burpees over bar 100 double unders

Tuesday

Tuesday

Pre WOD Alternating tabata -BB curls -BB tricep extension Workout of the Day 20 minutes as many rounds as possible 25 kettlebell swings (32kg/24kg)(russian) 25 abmat situps 25/20 calorie row 25 abmat situps

Monday

Monday

Pre WOD Bench press 5 X 5 Workout of the Day 8:00 30/20 calorie Assault bike, then… AMRAP 8 goblet squats w/DB (#50/#35) 8 pushups 3:00 rest 8:00 30/20 calorie row, the…. AMRAP 8 DB snatches 8 box jumps (24″/20″)      

Friday

Friday

Pre WOD Every 2 minutes on the minute for 12 minutes 1 power clean 1 hang squat clean 1 push jerk Workout of the Day 10 rounds for time 10 pullups 10 X 10 meter shuttle sprints